Exercise guide · Beginner · Compound

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

The band fixed back close grip pulldown is an exercise targeting the latissimus dorsi (lats) using a resistance band anchored above the user. It mimics the traditional cable pulldown but uses a band for resistance, making it accessible and effective for building back strength.

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

How to do the band fixed back close grip pulldown

  1. Step 1: Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam.
  2. Step 2: Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
  3. Step 3: Grasp the band with a close grip, palms facing towards you.
  4. Step 4: Keep your back straight and engage your core.
  5. Step 5: Pull the band down towards your chest, squeezing your shoulder blades together.
  6. Step 6: Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
  7. Step 7: Slowly release the band back to the starting position, maintaining control throughout the movement.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band fixed back 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 Fixed Back Close Grip Pulldown alternatives

More exercises that train the lats as their main target:

More lats exercises

See the best lat exercises, ranked →

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.