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Rack Pulls

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Exercise Data

Type: Powerlifting
Main Muscle Worked: Lower Back
Other Muscles: Forearms, Glutes, Hamstrings, Traps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


7.6

Out of 10

Good

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Rack Pulls Guide

Main Muscle: Lower Back

  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.



Alternative Exercises For Rack Pulls

Rack Pull with Bands

Muscle Targeted: Lower Back

N/A

Top 5 Rated Lower Back Exercises

  1. Barbell Deadlift
  2. Axle Deadlift
  3. Deadlift with Bands
  4. Hyperextensions (Back Extensions)
  5. Hyperextensions With No Hyperextension Bench

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of people found this review helpful

DjHiTzz

Review: Rack Pulls

Exercise Rating
5/10

Apr 15, 2012 9:47 PM: looks the same as a deadlift

DjHiTzz BodyStats
Height:
5 '4" (1.63m)
Weight:
122 lbs
Up 12.0 lbs
Bodyfat:
No Data
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ThePinsir

Review: Rack Pulls

Exercise Rating
8/10

Nov 12, 2011 11:34 AM: I had to take a break from Deads for a while, and Rack Pulls proved to be a GREAT substitute. 8/10!

ThePinsir BodyStats
Height:
5 '9" (1.75m)
Weight:
163 lbs
Down 30.0 lbs
Bodyfat:
8.0 %
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