Rack Pulls

A intermediate powerlifting exercise for the lower back, done with a barbell.

Main muscles: Lower back
Also works: Forearms, Glutes, Hamstrings and Upper back
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Pull

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.

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 Pulls

Questions

What muscles does the Rack Pulls work?

Mainly the lower back, with the forearms, glutes, hamstrings and upper back helping.

Is the Rack Pulls 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 Pulls?

Good alternatives that train the lower back: Deficit Deadlift, Rack Pull with Bands, Seated Good Mornings or Deadlift with Bands.

How many sets and reps of the Rack Pulls 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).