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Band Close Grip Pull Down

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  Primary Muscle Group: Upper Back, Biceps and Triceps

Muscle Groups Worked in This Exercise: Latissimus dorsi, Teres Major, Brachioradialis, Brachialis and Biceps brachii

Preparation: Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned above head height. Kneel facing the anchor point with your band coming from above. Make sure your back is straight and your abs are tight. Grasp the handles of the band with your palms facing each other about 6-8 inches apart. Extend your arms above your head.

Breathing: Exhale as you pull down; inhale as you release back to start.

Execution: Bend your arms at the elbows and pull the hands down in a straight line. Slowly straighten your arms, following the same vertical line that you came down on, until they are back to starting position. Make sure your arms are fully extended before executing your next repetition.

Pull the band down in a straight line by bending both arms, maintaining the close hand position with elbows in tight, until they reach your sides and hands touch your chest. You may feel a slight stretch across your chest. Then extend your arms following the same line, until they are back to the start position. At this point, they should be fully extended before beginning your next repetition.

Comments: Concentrate on keeping your back straight and abs tight throughout your entire range of motion.

Here are a few suggested alternative exercises:

  • Ball Band Arm Row
  • Ball Band Upright Row
  • Ball Dumbbell Lat Row
  • Ball Lat Pulldown
  • Barbell Rows
  • Dumbbell Bent Over Row
  • High Row - Hammer Strength
  • Pull Up
  • PowerBlock Dumbbells