Rack Pull

Free Weights / Total Body / Intermediate

0 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 219.11 lb
    average weight
  • 495.00 lb
    best weight
  • 13
    times logged
  • #466
    popularity rank

Average Sitewide Rack Pull Weight

  • 203.97 lb
    average weight
  • 495.00 lb
    best weight
  • 10
    times logged
  • #323
    popularity rank

Average Male Rack Pull Weight

  • 286.25 lb
    average weight
  • 385.00 lb
    best weight
  • 1
    times logged
  • #1,034
    popularity rank

Average Female Rack Pull Weight

How to do the Rack Pull:

Muscles Worked

Traps secondary Forearms secondary Quads secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Hamstrings primary Muscles diagram

Details

The rack pull is a free weights and total body exercise that primarily targets the hamstrings and to a lesser degree also targets the traps, forearms, quads, calves, lats, middle back, lower back, glutes, and hip flexors ...more

The rack pull is a free weights and total body exercise that primarily targets the hamstrings and to a lesser degree also targets the traps, forearms, quads, calves, lats, middle back, lower back, glutes, and hip flexors.

The only rack pull equipment that you really need is the following: barbell and squat rack. There are however many different rack pull variations that you can try out that may require different types of rack pull equipment or maye even require no equipment at all.

Learning proper rack pull form is easy with the step by step rack pull instructions, rack pull tips, and the instructional rack pull technique video on this page. The rack pull is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the rack pull video, learn how to do the rack pull, and then be sure and browse through the rack pull workouts on our workout plans page!

Tips

  1. Be sure to keep a natural arch in your back. Tighten abs and lower back.
  2. DO NOT ROUND YOUR BACK. It is very easy to hurt your lower back.
  3. Wear a weightlifting belt to protect your back.
  4. Hold the bar as tightly as you can to build grip strength and so your hands do not slip.

Variations

  1. Perform a traditional deadlift with the barbell on the floor.
  2. Use dumbbells instead of a barbell.
  3. Perform a stiff-legged deadlift.

Other Names

  • Top-half Deadlift

Types

  • Force Type: Pull
  • Mechanics Type: Compound

No Reviews yet.

Equipment Needed

Tips

  1. Be sure to keep a natural arch in your back. Tighten abs and lower back.
  2. DO NOT ROUND YOUR BACK. It is very easy to hurt your lower back.
  3. Wear a weightlifting belt to protect your back.
  4. Hold the bar as tightly as you can to build grip strength and so your hands do not slip.

Variations

  1. Perform a traditional deadlift with the barbell on the floor.
  2. Use dumbbells instead of a barbell.
  3. Perform a stiff-legged deadlift.

Other Names

  • Top-half Deadlift

Types

  • Force Type: Pull
  • Mechanics Type: Compound