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Rack Pulls

Rack Pulls is an intermediate compound barbell powerlifting that mainly works your lower back, with help from your forearms, glutes, hamstrings and traps.

💪 Lower back🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Rack Pulls: starting position
Starting position
Rack Pulls: end position
End position

How to do the rack pulls

  1. Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
  2. With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
  3. Return the weight to the pins and repeat.

Muscles worked

Primary: Lower backSecondary: ForearmsSecondary: GlutesSecondary: HamstringsSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Rack Pulls alternatives

Exercises that train the same main muscle.

Deficit DeadliftBarbell · IntermediateSeated Good MorningsBarbell · IntermediateRack Pull with BandsBarbell · IntermediateDeadlift with BandsBarbell · ExpertDeadlift with ChainsBarbell · ExpertReverse Band DeadliftBarbell · Expert

FAQ

What muscles does the rack pulls work?

It mainly works your lower back; your forearms, glutes, hamstrings and traps assist.

How many sets and reps of rack pulls should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the rack pulls good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →