Intermediate
Rack Pull
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Rack Pull builds muscle mass and encourages muscle hypertrophy throughout your lower body—specifically in your hamstrings, spinal erectors, quadriceps, and lower back muscles. Moreover, rack pulls can increase your pulling strength and grip strength.
Exercise Instructions
-
Step 1
Place the barbell on a squat rack just above your knees. Stand with your feet shoulder-width apart and bend your knees, leaning forward slightly at the hips to grab the bar with one palm out and the other in. -
Step 2
Quickly extend your knees and hips by pulling the weight up and back until your body is fully locked. Pause and then return the barbell to the starting position.
Muscle Groups
Rack Pull targets Back, Glutes, Hamstrings as seen below.
Exercise Tips
- Keep your chest up and your shoulders back.
- Start with your heels.
- Keep your torso straight and straight, supporting your torso as you move.
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