Rack Pull
How to do it step by step, and the muscles it works.
- Body part
- Back
- Equipment
- Barbell
- Type
- Compound
How to do it
- Set the bar on the rack's safety pins or on blocks, at about knee height.
- Stand close with your feet hip-width apart and grip the bar just outside your legs.
- Brace your core, pull your shoulders back, and set your back flat before you pull.
- Drive your hips forward to stand tall, then lower the bar back to the pins under control.
- Keep your back neutral and finish by squeezing your glutes, not by leaning back.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- Lower backMain
- GlutesMain
- TrapsHelping
- HamstringsHelping
- Upper backHelping
- ForearmsHelping
Also known as
Block Pull · Rack Deadlift · Partial Deadlift · Rack Pull (Barbell)