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Rack Pull

CompoundAdvanced

How to do it

Push the hips back with a flat back; the weight stays close to your legs.

Muscles

Primary

Lower Back, Traps, Upper Back

Secondary

Glutes, Hamstrings, Forearms

Steps to perform

  1. 1Set the bar on pins just below the knee.
  2. 2Grip it outside your legs with a flat back.
  3. 3Drive hips forward to stand tall.
  4. 4Lower to the pins under control.

Loads the lower back. Plans swap it out if you report issues there.

Equipment

Barbell & plates
Squat rack / power cage

Alternatives

Conventional Deadlift

Glutes · Hamstrings · Lower Back

Good Morning

Hamstrings · Lower Back

Back Extension (45°)

Lower Back · Glutes

Barbell Romanian Deadlift

Hamstrings · Glutes

Stiff-Leg Deadlift

Hamstrings