10 Best Band Close-grip Pulldown Alternatives for Home & Gym

The 10 Best Band Close-grip Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Band Close-grip Pulldown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Band Fixed Back Close Grip Pulldown

   91% match

   Lats · Intermediate · Compound

   The same equipment, done seated instead.

   • Band

   How to perform it

   1. Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam.
   2. Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
   3. Grasp the band with a close grip, palms facing towards you.
   4. Keep your back straight and engage your core.
   5. Pull the band down towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
   7. Slowly release the band back to the starting position, maintaining control throughout the movement.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Band Close-grip Pulldown
   • Primary muscle: lats, the same as the Band Close-grip Pulldown
   • Equipment: a band, the same as the Band Close-grip Pulldown
   • Body position: seated, not standing
2. Play demonstration

   2. Band Underhand Pulldown

   89% match

   Lats · Intermediate · Compound

   The same equipment, done kneeling instead.

   • Band

   How to perform it

   1. Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
   2. Stand facing the anchor point with your feet shoulder-width apart.
   3. Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
   4. Extend your arms fully overhead, keeping your elbows slightly bent.
   5. Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement, then slowly release the tension and return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Band Close-grip Pulldown
   • Primary muscle: lats, the same as the Band Close-grip Pulldown
   • Equipment: a band, the same as the Band Close-grip Pulldown
   • Body position: kneeling, not standing

3. 3. Band Fixed Back Underhand Pulldown

   89% match

   Lats · Intermediate · Compound

4. 

   4. Close-grip Front Lat Pulldown

   81% match

   Lats · Intermediate · Compound

   A good swap when you have a cable machine to work with, and it still works the lats.

   • Cable

   How to perform it

   1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
   2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
   3. As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
   4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
   5. After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
   6. 6. Repeat this motion for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Band Close-grip Pulldown
   • Primary muscle: lats, the same as the Band Close-grip Pulldown
   • Equipment: a cable, not a band
   • Body position: seated, not standing

5. 5. V-bar Pulldown

   81% match

   Lats · Intermediate · Compound

6. 6. Underhand Cable Pulldowns

   79% match

   Lats · Intermediate · Compound

7. Play demonstration

   7. Band Kneeling One Arm Pulldown

   78% match

   Lats · Intermediate · Compound

   Pick this when you want to work the lats one side at a time.

   • Band

   How to perform it

   1. Attach the band to a sturdy anchor point above your head.
   2. Kneel down and hold the band with one hand, palm facing down.
   3. Extend your arm fully overhead, keeping your elbow slightly bent.
   4. Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
   5. Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: lat pulldown, the same as the Band Close-grip Pulldown
   • Primary muscle: lats, the same as the Band Close-grip Pulldown
   • Equipment: a band, the same as the Band Close-grip Pulldown
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Band Close-grip Pulldown

8. 8. Kneeling High Pulley Row

   78% match

   Lats · Intermediate · Compound

9. 9. Lever Reverse Grip Lateral Pulldown

   78% match

   Lats · Intermediate · Compound

10. 10. Reverse Grip Machine Lat Pulldown

    77% match

    Lats · Beginner · Compound