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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: 


8.0

Out of 10

Excellent

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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. Deficit Deadlift
  3. Hyperextensions (Back Extensions)
  4. Atlas Stones
  5. Hyperextensions With No Hyperextension Bench

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of people found this review helpful

Vygotsky

Review: Rack Pulls

Exercise Rating
10/10

Feb 8, 2013 10:20 PM: Awesome exercise (bar starts slightly below the knee). Some people say this has little to no carry over to the deadlift. This could be the case IF you do it incorrectly. Imagine it as (almost) a stiff legged deadlift so you use more posterior chain and less quads, move closer to the bar!!!

Vygotsky BodyStats
Height:
5 '10" (1.78m)
Weight:
192 lbs
Up 23.0 lbs
Bodyfat:
10.0 %
More Body Stats


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of people found this review helpful

Isthisreality

Review: Rack Pulls

Exercise Rating
10/10

Jun 25, 2012 8:01 PM: great deadlift substitute

Isthisreality BodyStats
Height:
6 '2" (1.88m)
Weight:
195 lbs
Bodyfat:
No Data
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of people found this review helpful

Isthisreality

Review: Rack Pulls

Exercise Rating
10/10

Jun 25, 2012 8:01 PM: great deadlift substitute

Isthisreality BodyStats
Height:
6 '2" (1.88m)
Weight:
195 lbs
Bodyfat:
No Data
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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:
117 lbs
Up 7.0 lbs
Bodyfat:
13.5 %
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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:
205 lbs
Up 12.0 lbs
Bodyfat:
8.0 %
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