Band Row vs Close Grip Cable Lat Pulldown
Which one fits your Back workout plan?
Contents
Close Grip Cable Lat Pulldown is the easier place to start — difficulty 1 of 5 vs 2. Compare Back form cues and when to progress.
Compare the benefits of Band Row and Close Grip Cable Lat Pulldown and pick the one that fits your Back workout.
Band Row vs Close Grip Cable Lat Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Row more often — 948 sessions compared to 917 for Close Grip Cable Lat Pulldown.
What most people do isn't always what fits you. Band Row and Close Grip Cable Lat Pulldown differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Band Row and Close Grip Cable Lat Pulldown Differ
| What differs | Band Row | Close Grip Cable Lat Pulldown |
|---|---|---|
| Equipment | a resistance band | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 948 sessions | 917 sessions |
How to Do Band Row
Band Row Muscles Worked: Back
Form
- 1. Please pull the band sideways so it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. Using the strength of your back, lower your hands down to below your knees.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Band Row guide with alternatives and benefits, see the Band Row exercise guide.
How to Do Close Grip Cable Lat Pulldown
Close Grip Cable Lat Pulldown Muscles Worked: Back
Form
- 1. Lower your elbows while facing forward.
- 2. Pull the bar until it touches your collarbone.
- 3. Slowly raise your arms to return to the starting position.
Coach's Tips
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise up.
For a full Close Grip Cable Lat Pulldown guide with alternatives and benefits, see the Close Grip Cable Lat Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, Band Row or Close Grip Cable Lat Pulldown?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Band Row and Close Grip Cable Lat Pulldown need?
Band Row needs a resistance band, and Close Grip Cable Lat Pulldown needs a machine.
Which is easier to start with?
Close Grip Cable Lat Pulldown is the easier place to start. Move to Band Row once your form holds up.
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