Back / Intermediate / Compound (multi-joint)

Rack Pulls

A barbell exercise for the lower back, with the forearms, glutes and hamstrings assisting.

At a glance

Primary

Lower back (erectors)

Secondary

Forearms & grip, Glutes, Hamstrings, Upper traps

Equipment

Barbell

Movement pattern

Hip hinge

Level

Intermediate

Type

Back, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
2. With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
3. Return the weight to the pins and repeat.

Common mistakes

• ✗ Using far more weight than you deadlift and hitching it up.

  Why it hurts: Supramaximal loads with a jerky lockout strain the lower back and upper back.

  ✓ Instead: Keep loads modest, brace hard and finish with the hips, not by leaning back.

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