Rack Pull

Be one of the first to rate this exercise

How effective is this exercise for you?

🎬

Video demonstration coming soon

Sets

Reps

Barbell

Equipment

9.50

Cal/min

🎯 Muscles Worked

🎯

Primary

traps,back

➕

Secondary

glutes

Set a barbell on safety pins at knee height (or just below), inside a power rack.

Grip the bar just outside your knees, back flat, chest up.

Drive through your heels and stand up by extending your hips.

Squeeze your back and glutes hard at the top.

This partial-range pull lets you overload your back and grip safely.

What muscles does Rack Pull work?

Rack Pull primarily targets the traps,back, with the glutes working as secondary muscles.

How many sets and reps of Rack Pull should I do?

A typical starting point is 4 sets of 5 reps, adjusted based on your goal and experience level.

What equipment do I need for Rack Pull?

Rack Pull requires a barbell.

Get a personalised training program from a real coach — not a generic template.