Rack Pulls
How to Do Rack Pulls
- Set up a power rack station so that the rack is at your knee height.
- Bend your knees as you drive your hips back. Keep your chest up.
- Grab the barbell with an overhand or mixed grip, based on comfort and preference level.
- Maintain a flat back as you stand up straight and drive your hips forward.
- Pause then slowly return to the starting point.
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Related Lower Back Exercises
Rack Pulls Exercise Details
Muscles worked
Rack Pulls targets lower back and also works abs and hamstrings and quadriceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: full gym.
Similar exercises
Related exercises that work similar muscle groups include Planks / reaches, pull-ups / pullups and inverted rows / reverse pull-ups. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
