Back
Rack Pull
4 × 5–6 · Intermediate · Barbell
How to do it
- Set the bar on rack pins or blocks just below knee height and load it, standing close with shins nearly touching it.
- Hinge at the hips, grip the bar outside your legs, flatten your back, and brace your core hard before pulling anything.
- Drive the floor away and thrust your hips forward to stand tall, keeping the bar dragging lightly against your thighs throughout.
- Reverse by pushing your hips back and lowering the bar under control onto the pins, resetting your brace between heavy repetitions.
Coach tip: The rack pull trains heavy lockout strength, but bouncing the bar off the pins between reps removes the hardest part; pause briefly on the pins and pull each rep from a dead stop.
About this exercise
A strong back is the engine of every pull — and the brace behind your heaviest lifts. This movement trains the muscles that pull your shoulder blades down and back, building the posture and upper-body strength that carry over to rows, deadlifts and pull-ups.
Primary muscles
Latissimus dorsi, rhomboids, trapezius
Also working
Biceps, rear deltoids, forearms, spinal erectors
Common mistakes
- Swinging or jerking the weight with momentum instead of muscle
- Shrugging the shoulders up instead of driving the elbows down and back
- Letting the lower back round as the weight gets heavy
Form & safety — Keep your spine neutral and your ribs down throughout. If you have to throw your whole body into a rep, the load is too heavy — drop it and own the full range of motion.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.