LiftSetsLiftSets / Exercises / Rack Pulls
Rack Pulls
Works the lower back. Helped by the forearms, glutes, hamstrings, traps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
lower backforearmsgluteshamstringstraps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 1-5 |
| Muscle size | 5-8 |
| Endurance | 8-12 |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | barbell |
|---|---|
| Level | intermediate |
What to think about
- Bar against the legs, arms straight.
- Flat back, chest up.
- Stand tall by driving the hips through. No leaning back.
How to do it
- 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.
- 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.
- Return the weight to the pins and repeat.
Other exercises for the lower back
- Barbell Deadlift
- Deadlift with Bands
- Deadlift with Chains
- Deficit Deadlift
- Hyperextensions (Back Extensions)
- Rack Pull with Bands
- Reverse Band Deadlift
- Stiff Leg Barbell Good Morning
Track it in LiftSets
Log rack pulls with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store