Band Close-Grip Pulldown

준비 자세

1. 01Anchor a band to a high, secure point such as a pull-up bar or door anchor.
2. 02Kneel or sit below the anchor so the band has tension at arms length.
3. 03Grip the band with hands close together, palms facing each other or down.
4. 04Set a tall chest and pull the shoulder blades down.

수행

1. 01Pull the hands down toward the upper chest, elbows tracking close to the ribs.
2. 02Squeeze the lats at the bottom for a count.
3. 03Return the hands overhead under control, resisting the band recoil.
4. 04Finish each rep at full arm extension with tension still on the band.

체크포인트

• -Elbows stay tight to the torso through the pull.
• -Torso stays upright; no crunching down to meet the band.
• -Band tension is present through the entire range.
• -The return is as controlled as the pull.

흔한 실수

• -Kneeling too close to the anchor so the top range has no tension.
• -Leaning back and turning it into a row.
• -Letting the band snap the arms back up.
• -Flaring the elbows wide with a close grip.