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Lower Back · Barbell

Rack Pulls

A compound movement that trains your lower back, done with a barbell. Your forearms, glutes and hamstrings help out.

Rack Pulls, starting positionRack Pulls, end position
EquipmentBarbell
TypeCompound
Push or pullPull
LevelIntermediate

Muscles you'll work

Rack Pulls muscles worked, front viewRack Pulls muscles worked, back view
Lower BackPrimaryForearms · Glutes · Hamstrings · TrapsSecondary

How to do it

  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.

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