Rack Pulls
The Rack Pulls is a intermediate barbell exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentBarbell
LevelIntermediate
How to do the Rack Pulls
- Set up in a power rack with the bar on the pins.
- The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position.
- Position yourself against the bar in proper deadlifting position.
- Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings.
- Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout.
- Be sure to pull your shoulders back as you complete the movement.Return the weight to the pins and repeat.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.