Rack Pull
Trains the lower back, with help from the glutes, quadriceps and hamstrings. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Rack Pull
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a lower back exercise that is, there are 2 on the Lower Back page.
Muscles worked
What Rack Pull trains
Technique
How to do the Rack Pull
- Position a barbell on a rack set to just below knee height. Stand with your feet hip-width apart, and grip the barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart.
- Begin the lift by driving through your heels, extending your hips and knees to lift the barbell.
- Pull the barbell up your legs until you reach a standing position with your shoulders back and hips fully extended. Keep the barbell close to your body throughout the movement.
- Lower the barbell back to the rack with control by hinging at your hips and bending your knees. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep the barbell close to your body to ensure an efficient and powerful lift.
- Focus on engaging your glutes and hamstrings during the hip extension.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
Substitutes
Swap Rack Pull for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Rack Pull for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.