Rack Pulls
Works the lower back.
- Primary muscles
- Lower back
- Secondary muscles
- Forearms, Glutes, Hamstrings, Traps
- Equipment
- Barbell
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Pull
How to do it
- 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.
- 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.
- Return the weight to the pins and repeat.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Lower back exercises
- Barbell Deadlift Barbell
- Deadlift with Bands Barbell
- Deadlift with Chains Barbell
- Deficit Deadlift Barbell
- Rack Pull with Bands Barbell
- Reverse Band Deadlift Barbell
- Seated Good Mornings Barbell
- Stiff Leg Barbell Good Morning Barbell