Rack Pull with Bands
The Rack Pull with Bands is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Lower Back, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lower back handles the primary load during this movement. The forearms and glutes and hamstrings and quadriceps and traps assist as stabilizers throughout the range of motion.
How to Rack Pull with Bands
- 1
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. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.
- 2
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.
- 3
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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Rack Pull with Bands work?
The Rack Pull with Bands primarily works the Lower Back. Secondary muscles include the Forearms, Glutes, Hamstrings, Quadriceps, Traps, which assist during the movement.
Is the Rack Pull with Bands good for beginners?
The Rack Pull with Bands is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Rack Pull with Bands?
You need barbell to perform the Rack Pull with Bands. Most commercial gyms will have this available.
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