Rack Pull with Bands
A intermediate powerlifting exercise for the lower back, done with a barbell.
- Main muscles
- Lower back
- Also works
- Forearms, Glutes, Hamstrings, Quads and Upper back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Rack Pull with Bands
- 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. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Rack Pull with Bands
Deficit DeadliftBarbell · Intermediate
Rack PullsBarbell · Intermediate
Seated Good MorningsBarbell · Intermediate
Deadlift with BandsBarbell · Expert
Deadlift with ChainsBarbell · Expert
Reverse Band DeadliftBarbell · Expert
Questions
What muscles does the Rack Pull with Bands work?
Mainly the lower back, with the forearms, glutes, hamstrings, quads and upper back helping.
Is the Rack Pull with Bands good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Rack Pull with Bands?
Good alternatives that train the lower back: Deficit Deadlift, Rack Pulls, Seated Good Mornings or Deadlift with Bands.
How many sets and reps of the Rack Pull with Bands should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).