Rack Pull

Free Weights / Total Body / Intermediate

0 ratings

Equipment Needed

  • Barbell
  • Squat Rack

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 160 lb
    average weight
  • 350 lb
    best weight
  • 17
    times logged
  • #621
    popularity rank

Average Sitewide Rack Pull Weight

  • 130 lb
    average weight
  • 190 lb
    best weight
  • 7
    times logged
  • #368
    popularity rank

Average Male Rack Pull Weight

  • 110 lb
    average weight
  • 240 lb
    best weight
  • 7
    times logged
  • #1K
    popularity rank

Average Female Rack Pull Weight

How to do Rack Pull:

Muscles Worked

Details

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

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

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 may 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. rack pull is a 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

  • Barbell
  • Squat Rack

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