Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.
 

Rack Pulls

Also Known As:

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: 


8.6

Out of 10

Excellent

Exercise Rating Read Rack Pulls Reviews
SHARE Bookmark and Share


Rack Pulls Images

Rack Pulls
Click to enlarge
Rack Pulls
Click to enlarge




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

N/A

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Rack Pulls

Exercise Rating
10/10

Feb 12, 2014 1:26 PM: I fully disagree that your shoulders need to go back at the top of the lift. Your shoulders should come to a natural 'parallel to the wall in front of you' point, but they don't need to be arched. Arching your back and trying to pull your shoulders back with heavy weight adds nothing to the exercise,...+See More



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Rack Pulls

Exercise Rating
10/10

Feb 4, 2014 6:49 PM: The movement should start with the bar below your knees. Keeping legs stiff makes lower back work harder.



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Rack Pulls

Exercise Rating
9/10

May 27, 2013 9:38 AM: Good if your legs are sore but u need to hit lower back, takes legs out of it.



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Rack Pulls

Exercise Rating
9/10

May 27, 2013 9:38 AM: Good if your legs are sore but u need to hit lower back, takes legs out of it.



comment
Please login to rate this tip.

of people found this review helpful

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!!!



comment
Please login to rate this review.

of people found this review helpful

Review: Rack Pulls

Exercise Rating
10/10

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



comment
Please login to rate this review.

of people found this review helpful

Review: Rack Pulls

Exercise Rating
10/10

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



comment
Please login to rate this review.

of people found this review helpful

Review: Rack Pulls

Exercise Rating
5/10

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



comment
Please login to rate this review.

of people found this review helpful

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!



comment
Please login to rate this review.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com