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Core Barbell Intermediate Compound Video

How to do the Rack Pulls

Primary: Lower Back · also works Hamstrings, Glutes, Traps, Upper Back.

Rack pulls are a partial deadlift variation where the range of motion is reduced to concentrate more on developing lower back strength. The barbell is never lifted from the floor, instead, it is pulled from a height such as the knees or slightly above. This exercise is particularly useful for improving overall deadlift strength and for focusing on the posterior chain.

Demo video: Rack Pulls · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Set up a barbell on a power rack with safety pins at knee height or just below.

  2. 2

    Stand with your feet shoulder-width apart and grip the barbell with an overhand or mixed grip.

  3. 3

    Engage your core and pull the barbell up by extending your hips and knees until you stand up straight. Keep your back straight throughout the movement.

  4. 4

    Lower the barbell back onto the safety pins by bending at the hips and knees, and repeat.

Coaching cues

  • Keep the barbell close to your body to reduce stress on your lower back.
  • Engage your lats by squeezing your shoulder blades together to maintain good posture.
  • Do not lock your knees at the top of the lift to avoid unnecessary strain on your joints.

Sets, reps and where it fits

Muscle

3–4 × 6–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Rack Pulls alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Bird DogBodyweight · beginner SupermanBodyweight · beginner Swimmer (Arm Circles with Chest Lift)Bodyweight · beginner Landmine TwistBarbell · intermediate Bicycle CrunchBodyweight · beginner Cable CrunchCable · beginner

Frequently asked questions

What muscles does the Rack Pulls work?

Primary: Lower Back. Secondary: Lower Back, Hamstrings, Glutes, Traps, Upper Back

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

For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Rack Pulls?

Same movement pattern, different equipment: Bird Dog, Superman, Swimmer (Arm Circles with Chest Lift), Landmine Twist, Bicycle Crunch, Cable Crunch.

Is the Rack Pulls good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.