Rack pull: How to Do It, Muscles Worked

Step by step

Set the bar at knee height, feet under your hips.
Hinge back, grip the bar, chest up, back flat.
Push your hips forward to stand tall, then lower with control.

What you should feel

Your glutes, back and upper back work hard, and your grip is challenged. Your lower back should feel tight, not pinched.

Common mistake

Leaning back at the top; stop when your hips are fully forward and you stand straight.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Lower back Glutes Upper back

Helps

Hamstrings Forearms Lats

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Superman holdLower back, Glutes

Back extensionLower back, Glutes

Floor back extensionLower back, Glutes

Questions

What muscles does the rack pull work?

Rack pull mainly works your lower back, glutes, and upper back. It also helps your hamstrings, forearms, and lats.

Can I do the rack pull at home?

Not easily, it needs this: barbell. At home, try instead: superman hold and floor back extension.

How many sets and reps of the rack pull?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lower back

Rack pull