band fixed back close grip pulldown
band fixed back close grip pulldown is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam.
Step 2
Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
Step 3
Grasp the band with a close grip, palms facing towards you.
Step 4
Keep your back straight and engage your core.
Step 5
Pull the band down towards your chest, squeezing your shoulder blades together.
Step 6
Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
Step 7
Slowly release the band back to the starting position, maintaining control throughout the movement.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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