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Rack Pulls

Learn how to properly perform the Rack Pulls with this complete demonstration video.

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What is the Rack Pulls?

Rack Pulls are a strength training exercise primarily targeting the lower back muscles, glutes, and hamstrings. This exercise is perfect for building strength and muscle mass in the posterior chain, especially for individuals who find traditional deadlifts challenging.

How to properly perform the Rack Pulls

  1. Set up a barbell on a rack at knee level or slightly below.
  2. Stand with your feet shoulder-width apart and position yourself in front of the barbell.
  3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Engage your core, keep your back straight, and lift the barbell by extending your hips and knees.
  5. As you lift, focus on driving your hips forward and keeping your back flat.
  6. Extend your body fully, squeezing your glutes at the top of the movement.
  7. Lower the barbell back down to the starting position in a controlled manner.
  8. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • CrossFit
  • Strongman
  • Powerlifting
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Back:

Élévations de W à Y en position allongée sur le ventreTirage scapulaire debout (échauffement)Kettlebell clean à un bras

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