Exercise guide · Beginner · Compound

Band Close-Grip Pulldown: How to Do It & Muscles Worked

The band close-grip pulldown is a resistance exercise targeting the latissimus dorsi (lats) using a resistance band anchored overhead. It mimics the motion of a cable pulldown but uses a band for resistance, making it accessible and effective for home workouts.

Primary muscles
Lats
Secondary muscles
Biceps , Forearms
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band close-grip pulldown
Front view: muscles worked by the band close-grip pulldown. Primary: lats. Secondary: biceps and forearms.
Back view: muscles worked by the band close-grip pulldown. Primary: lats. Secondary: biceps and forearms.
Primary Secondary

How to do the band close-grip pulldown

  1. Step 1: Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
  2. Step 2: Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart.
  3. Step 3: Step back to create tension in the band, keeping your feet hip-width apart.
  4. Step 4: Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together.
  5. Step 5: Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band close-grip pulldown by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Close-Grip Pulldown alternatives

More exercises that train the lats as their main target:

More lats exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.