Back
The main muscle group listed for this exercise.
Exercise guide
Rack Pulls
Rack Pulls is an intermediate-level back exercise performed with a barbell. It also involves the arms, glutes, and legs.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Back
Rack Pulls also involves arms, glutes, legs.
Powerlifting
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover is an intermediate-level back exercise performed with a barbell. It also involves the chest, shoulders, and arms.
View exerciseRack Pull with Bands
Rack Pull with Bands is an intermediate-level back exercise performed with a barbell. It also involves the arms, glutes, and legs.
View exerciseSnatch Shrug
Snatch Shrug is an intermediate-level back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseClean Shrug
Clean Shrug is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Rack Pulls.
What muscles does Rack Pulls work?
Rack Pulls primarily trains the back and also involves the arms, glutes, and legs.
Is Rack Pulls beginner-friendly?
It is listed as intermediate.
What equipment do I need for Rack Pulls?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.