Rack Pulls being performed with proper form

How to do a Rack Pulls

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
699,974
Popularity Rank
308th
Difficulty
Intermediate
Lower Back Strength
91 mSCORE 9th
Equipment Required

Workouts with Rack Pulls

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Trapezius, Hamstrings, Glutes, Forearms

    Instructions for Proper Form

    Rack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.

    1. Place the barbell on safety bar in a low position in a power rack. Position feet about shoulder-width apart.
    2. Bend your hips and knees into a slight squat position and grasp the barbell. Your grip should be shoulder-width apart or slightly wider, using either an overhand or mixed grip.
    3. Brace your core, keep your spine in a neutral position, engage your lats and then lift the barbell by extending your hips and knees until you are in an upright position.

    Tips & FAQs

    • Shoulders Forward

      Before raising the bar off the rack, focus on engaging your back and shoulders to "pull the slack" out of the bar. This will help you keep tension out of your lower back, and make this exercise more effective.

    • Rack Pulls are also known as:

      • Barbell Pull
      • Barbell Rack Pull
      • Rack Deadlift

    Weight & 1 Rep Max Calculator

    Average Rack Pulls standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      60
      lbs
      1 Rep Max
      75
      lbs
    • intermediate
      8
      reps
      75
      lbs
      95
      lbs
    • advanced
      8
      reps
      95
      lbs
      120
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Rack Pulls

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