Rack Pulls
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
Starting position
End position
How to Do Rack Pulls
- 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.
Muscles Worked
Alternatives to Rack Pulls
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Rack Pull with Bands
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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2
Deficit Deadlift
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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3
Deadlift with Bands
An advanced compound powerlifting exercise that works the lower back, using a barbell.
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4
Deadlift with Chains
An advanced compound powerlifting exercise that works the lower back, using a barbell.
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5
Seated Good Mornings
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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6
Reverse Band Deadlift
An advanced compound powerlifting exercise that works the lower back, using a barbell.
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7
Axle Deadlift
An intermediate compound strongman exercise that works the lower back.
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8
Atlas Stone Trainer
An intermediate compound strongman exercise that works the lower back.
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9
Keg Load
An intermediate compound strongman exercise that works the lower back.
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10
Hyperextensions With No Hyperextension Bench
An intermediate compound strength exercise that works the lower back, needing no equipment.
Frequently Asked Questions
What muscles do rack pulls work?
Rack Pulls primarily works the lower back. The forearms, glutes, hamstrings and traps assist as secondary muscles.
What equipment do I need for rack pulls?
Rack Pulls uses barbell.
Rack Pulls: is it suitable for beginners?
Rack Pulls is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of rack pulls?
Rack Pull with Bands, Deficit Deadlift, Deadlift with Bands train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my rack pulls reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; rack pulls can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Rack Pulls with AI
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