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 exercises to discover
Seated Low Cable Back Rows
Cat Back / Backward Camel Stretch
Semi-Supine Laying Down / Constructive Rest Position
Rack pulls is a gym exercise that targets lower back and also works abs and hamstrings and quadriceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Seated low cable back rows, cat back / backward camel stretch and semi-supine laying down / constructive rest position. Browse our free illustrated exercise directory for more exercises.
👉 Want to use this exercise in a full workout? 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.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
