Lower Back exercise

Rack Pull

How to do the Rack Pull with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Start by setting the rack supports to the proper height, just below or above the knees. Step up to the barbell, and with a shoulder-width stance, get into position by bending the knees and hips slightly. Grasp the bar slightly wider than shoulder width, with a double overhand or…
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Illustration showing the Rack Pull
Targets

Muscles worked

Lower Back muscle Lower Back Primary
Gear

Equipment

Squat rack Squat rack Barbell Barbell
Technique

How to do the Rack Pull

  1. 1 Start by setting the rack supports to the proper height, just below or above the knees.
  2. 2 Step up to the barbell, and with a shoulder-width stance, get into position by bending the knees and hips slightly.
  3. 3 Grasp the bar slightly wider than shoulder width, with a double overhand or alternating grip.
  4. 4 Before initiating the lift, pull the slack out of your positioning by tightening your lats and loading your hamstrings by pushing against the floor slightly.
  5. 5 In a controlled movement, lift the barbell up until your hips are fully extended, making sure not to overextend your back at the top.
  6. 6 Keeping slight tension on the bar, return it to the starting position.