Duration required
Focus Area required
 s rest

Rack Pull

Key Points:

  • Stand straight with a slight bend in the knees with the bar over mid foot.

  • Hinge and extend up to straighten your body.

  • Hinge and lower back down to the start position.

Common Mistakes:

  • Arching the back.

  • Bending the knees too far forward.

  • Rushing repetitions.

Where you should 'feel it':

Primary Muscles:
Glutes, Hamstrings, Traps, Lower Back
Secondary Muscles:
Quads, Lats
Muscle diagram with the following muscles highlighted Glutes, Hamstrings, Traps, Lower Back, Quads, Lats

Similar Exercises

Have the barbell set up at just above knee height. Standing with your feet spaced at shoulder width grip the bar with an overhand grip at slightly wider than shoulder width.

Start by bracing your core and drive through the heels to extend your hips and knees. Once at full extension, in a controlled manner lower the bar back down. As you pull up, squeeze your shoulder blades together to keep your shoulders square. Your elbows should remain close to your sides throughout. Repeat for the desired repetitions.

Avoid rounding the back.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
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We connect your equipment together so our guides can make smart suggestions to memebers.
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