Band Fixed Back Close Grip Pulldown
Learn how to do the Band Fixed Back Close Grip Pulldown with proper form and technique. This band exercise primarily targets your Lats, with secondary emphasis on Biceps, Forearms.
How to Do the Band Fixed Back Close Grip Pulldown
Follow these steps to perform the Band Fixed Back Close Grip Pulldown with correct form:
- 1Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam.
- 2Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
- 3Grasp the band with a close grip, palms facing towards you.
- 4Keep your back straight and engage your core.
- 5Pull the band down towards your chest, squeezing your shoulder blades together.
- 6Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
- 7Slowly release the band back to the starting position, maintaining control throughout the movement.
- 8Repeat for the desired number of repetitions.
Band Fixed Back Close Grip Pulldown Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Band Fixed Back Close Grip Pulldown?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band Fixed Back Close Grip Pulldown work?
The Band Fixed Back Close Grip Pulldown primarily targets your Lats. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.
What equipment do I need for the Band Fixed Back Close Grip Pulldown?
The Band Fixed Back Close Grip Pulldown requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band Fixed Back Close Grip Pulldown with proper form?
Start by Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam. Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent. Grasp the band with a close grip, palms facing towards you. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band Fixed Back Close Grip Pulldown?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Band Fixed Back Close Grip Pulldown?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Band Fixed Back Close Grip Pulldown best for?
The Band Fixed Back Close Grip Pulldown fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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