Close Grip Back Supported Banded Lat Pulldown
In SetGrip: Banded Lat Pulldown (Close Grip, Back Supported)
- Primary muscleLats
- EquipmentResistance Band
- DifficultyBeginner
- TypeCompound · Pull
Sitting on a bench with your back supported strips the leaning and lower-body momentum out of a band pulldown, so the close underhand grip pulls in a strict vertical line. Because band tension peaks near the bottom, the final inches are the hardest part of the rep; finish each one completely instead of stopping short.
How to do the Close Grip Back Supported Banded Lat Pulldown
- 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.
- Keep your back straight and engage your core.
- Pull the band down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
- Slowly release the band back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Tip: Pull the elbows toward your hips, not the bar toward your chin.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm down and in, and you should feel a stretch at the top of the rep and a squeeze at the bottom along the sides of the back.
Common mistakes
- Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
- Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
- Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
- Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Close Grip Back Supported Banded Lat Pulldown work?
The Close Grip Back Supported Banded Lat Pulldown primarily works the lats. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Close Grip Back Supported Banded Lat Pulldown good for beginners?
Yes. The Close Grip Back Supported Banded Lat Pulldown is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Close Grip Back Supported Banded Lat Pulldown?
If you cannot do the Close Grip Back Supported Banded Lat Pulldown, try the Lat Pulldown, the Underhand Grip Lat Pulldown or the Reverse Grip Selectorized Machine Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Close Grip Back Supported Banded Lat Pulldown, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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