Band Close-grip Pulldown

latsbackband

Matutunan kung paano gawin ang Band Close-grip Pulldown nang may tamang form at technique. Ang band exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Forearms.

Band Close-grip Pulldown exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Band Close-grip Pulldown

Sundin ang mga hakbang na ito para maisagawa ang Band Close-grip Pulldown nang may tamang form:

  1. 1Ikabit ang band sa isang mataas na anchor point, tulad ng pull-up bar o matibay na beam.
  2. 2Tumayo na nakaharap sa anchor point at hawakan ang band gamit ang underhand grip, lapad ng balikat ang pagitan ng mga kamay.
  3. 3Humakbang paatras para lumikha ng tensyon sa band, lapad ng balakang ang pagitan ng mga paa.
  4. 4I-engage ang core at panatilihing tuwid ang likod habang hinihila ang band pababa patungo sa dibdib, pinipiga ang mga shoulder blade.
  5. 5Sandali lang na tigilan sa ibaba ng galaw, pagkatapos ay dahan-dahang pakawalan ang band pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Band Close-grip Pulldown

Primary

lats

Secondary

bicepsforearms

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 Close-grip Pulldown?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Tingnan ang instructions

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Band Close-grip Pulldown?

Ang Band Close-grip Pulldown ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Band Close-grip Pulldown?

Ang Band Close-grip Pulldown ay nangangailangan ng band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Band Close-grip Pulldown nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang band sa isang mataas na anchor point, tulad ng pull-up bar o matibay na beam. Tumayo na nakaharap sa anchor point at hawakan ang band gamit ang underhand grip, lapad ng balikat ang pagitan ng mga kamay. Humakbang paatras para lumikha ng tensyon sa band, lapad ng balakang ang pagitan ng mga paa. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Band 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 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 Close-grip Pulldown best for?

The Band 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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