Rack Pulls

The Rack Pulls is a intermediate compound movement that activates 5 muscle groups simultaneously. It primarily targets the Lower Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

powerliftingintermediatebarbellpullcompound
Rack Pulls - starting position

Starting position

Rack Pulls - ending position

Ending position

Muscles Worked

Primary Lower Back
Secondary Forearms Glutes Hamstrings Traps

The lower back handles the primary load during this movement. The forearms and glutes and hamstrings and traps assist as stabilizers throughout the range of motion.

How to Rack Pulls

  1. 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. 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.

  2. 2

    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.

  3. 3

    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.

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Frequently Asked Questions

What muscles does the Rack Pulls work?

The Rack Pulls primarily works the Lower Back. Secondary muscles include the Forearms, Glutes, Hamstrings, Traps, which assist during the movement.

Is the Rack Pulls good for beginners?

The Rack Pulls 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 Pulls?

You need barbell to perform the Rack Pulls. Most commercial gyms will have this available.

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