How to do a Rack Pulls
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Rack Pulls
Squat Rack
Barbells
Workouts with Rack Pulls
Target muscles worked
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.
- Place the barbell on safety bar in a low position in a power rack. Position feet about shoulder-width apart.
- 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.
- 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.
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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.
- beginner8reps60lbs1 Rep Max75lbs
- intermediate8reps75lbs95lbs
- advanced8reps95lbs120lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Rack Pulls
1. Incline Back Extension
90.5 mSCORESWAPPED 2,031 TIMESThis isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.
- Beginner
- Lower Back
- Back Extension Bench
2. Stiff-Legged Barbell Good Morning
91.7 mSCORESWAPPED 1,933 TIMESStiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.
- Beginner
- Lower Back
- Barbells
- Squat Rack
3. Seated Back Extension
95.9 mSCORESWAPPED 1,722 TIMESSeated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.
- Beginner
- Lower Back
- Back Extension Machine
4. Back Extensions
96.3 mSCORESWAPPED 1,596 TIMESThis isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.
- Beginner
- Lower Back
- Glute Ham Raise Bench
5. Superman
95.4 mSCORESWAPPED 1,320 TIMESA bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.
- Beginner
- Lower Back
6. Superman Hold
76.2 mSCORESWAPPED 932 TIMESAn isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.
- Beginner
- Lower Back
7. Alternating Superman
92.2 mSCORESWAPPED 650 TIMESThis exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.
- Beginner
- Lower Back
8. Cat Cow
4.3 mSCORESWAPPED 618 TIMESCat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.
- Beginner
- Lower Back
9. Superman with Scaption
91.9 mSCORESWAPPED 561 TIMESA variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.
- Beginner
- Lower Back
10. Dumbbell Superman
77.3 mSCORESWAPPED 448 TIMESThis exercise is a dumbbell variation of the Superman. Adding dumbbells allows for more resistance than the bodyweight variation. This is a great exercise strengthening your back, lower back, glutes and hamstrings.
- Intermediate
- Lower Back
- Dumbbells