- EquipmentBarbell
- PatternPull
- Reps3 to 8 reps
- Joint loadLower back
Set the bar on the rack pins or blocks at about knee height. Stand close with feet hip width apart, hinge down and grip just outside your legs.
First cueKeep the bar against your thighs.
How to do the Rack Pull
Set up. Set the bar on the rack pins or blocks at about knee height. Stand close with feet hip width apart, hinge down and grip just outside your legs.
- Flatten your back and take the slack out of the bar.
- Drive the hips forward and stand tall.
- Lower the bar back to the pins under control.
Form cues
- Keep the bar against your thighs.
- Keep your back flat.
- Finish standing straight, not leaning back.
Common mistakes
- Hyperextending the lower back at the top.
- Dropping the bar onto the pins.
Muscles worked
Main target: Upper back. The upper back is the muscle between and around the shoulder blades. It pulls the shoulder blades together and back, which is what every row trains and what holds a posture against a long day at a desk.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Rack Pull, from the same catalog the StatBlockFit app logs.
- Barbell Bench Press Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Pull-Up Same pull session: it trains the lats.
- Face Pull Same pull session: it trains the rear delts.
A complete workout around it
4 movements, the Rack Pull first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Rack Pull 3 × 3 to 8 reps
- Barbell Bench Press 3 × 3 to 10 reps
- Pull-Up 3 × 3 to 15 reps
- Face Pull 3 × 12 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Chest-Supported Dumbbell Row
Dumbbell
Gym or cable swap
Seated Cable Row
Cable
Less load on the lower back
Seated Cable Row
The Rack Pull loads the lower back by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Deadlift.
Other variations of the Deadlift: Sumo Deadlift, Trap Bar Deadlift, Deficit Deadlift, Snatch-Grip Deadlift and Kettlebell Deadlift.
Do before it: Cat-Cow (bracing), Broomstick Hip Hinge (same movement, lighter), Kettlebell Romanian Deadlift (same movement, lighter) and Glute Bridge (glutes switched on).
Track it in StatBlockFit
In the StatBlockFit app the Rack Pull is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Rack Pull?
Set up: Set the bar on the rack pins or blocks at about knee height. Stand close with feet hip width apart, hinge down and grip just outside your legs. Steps: 1. Flatten your back and take the slack out of the bar. 2. Drive the hips forward and stand tall. 3. Lower the bar back to the pins under control. Form cues: Keep the bar against your thighs. Keep your back flat. Finish standing straight, not leaning back. Common mistakes: Hyperextending the lower back at the top. Dropping the bar onto the pins.
What muscles does the Rack Pull work?
It trains the upper back as its main target and works the traps and glutes on the way.
What can I do instead of the Rack Pull?
At home: Chest-Supported Dumbbell Row. In a gym: Seated Cable Row. With less load on the lower back: Seated Cable Row. Each trains the same main muscle.
What should I pair the Rack Pull with?
Good partners in the same workout are Barbell Bench Press, Pull-Up and Face Pull.
How heavy should the Rack Pull be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.