Band Close-Grip Pulldown

How to do band close-grip pulldowns with proper form to build lats at home

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How to perform

Anchor the band over a pull-up bar or a sturdy beam and stand facing it with your feet hip-width apart. Take the band with an underhand grip at shoulder width and step back until the band is under tension. Hinge slightly forward from the hips, brace your core and keep your spine neutral. Exhale as you drive your elbows down and back, pulling the band toward your upper chest while squeezing your shoulder blades together. Pause a moment with the band at chest level, then inhale and let your arms extend slowly until the band returns to the starting position. Keep your torso still and control the negative so the lats stay loaded the whole time.

Muscles worked

The close-grip pulldown loads the latissimus dorsi through a vertical pull, with the underhand grip putting extra emphasis on the biceps and the lower portion of the lats. The forearms grip the band, and the core keeps the torso from rocking.

• Lats
• Biceps
• Forearms

Make it easier

Stand closer to the anchor point to reduce band tension, or use a lighter band. Pausing at the top of the movement also gives your arms a moment to reset between reps.

Make it harder

Take a step further away for greater tension, slow the lowering phase to four seconds, or pause for two seconds at the bottom of each pull. Leaning back slightly shifts more load onto the lower lats.

Common mistakes

Mistake: Leaning back and pulling with body momentum. Fix: Keep the torso steady and let the arms and lats move the band.

Mistake: Pulling the band toward the belly button instead of the chest. Fix: Aim for the upper chest and finish with the elbows tucked near your ribs.

Mistake: Rushing the return and letting the band snap back. Fix: Lower the band slowly and under control on every single repetition.