Rack Pull: How-to, Tips & More
The Rack Pull is a intermediate compound exercise for your glutes. You do it with barbell and rack. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your hamstrings, lower back, traps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Lower back
Secondary
Traps
Secondary
Upper back
Secondary
How to do the Rack Pull
- Set the bar on the safeties just below your knees.
- Grip it just outside your legs and brace your core.
- Drive your hips forward to stand up with the bar.
- Lower it back to the safeties under control.
Rack Pull tips
- Keep your back flat. Shorter range does not mean you can round it.
Sets and reps
Most lifters do well with 3 to 6 reps per set, and 3 to 6 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell, Rack
Type
Compound
Rack Pull alternatives
Conventional Deadlift
Glutes
Sumo Deadlift
Glutes
Kettlebell Deadlift
Glutes
Kettlebell Sumo Deadlift
Glutes
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Rack Pull work?
The Rack Pull mainly works your glutes, with help from your hamstrings, lower back, traps and upper back.
How many sets and reps should I do?
A good starting point is 3 to 6 reps per set, and many lifters get the best results between 3 to 6 reps. Use a weight that leaves one or two reps in reserve.
Is the Rack Pull good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Rack Pull?
You need barbell and rack.
Add Rack Pull to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon