Which muscles does the rack pull work?

The rack pull mainly works your lower back and traps. It also involves your glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the rack pull in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Rack Pull: how to do it and muscles worked

The rack pull mainly works your lower back and traps, with help from your glutes. You need a barbell.

Muscles worked

Main

Helping

Glutes

How to do the rack pull

1
Set the bar on pins in a power rack at just below knee height. Stand close with feet hip width apart, hinge down and grip just outside your legs with a flat back.
2
Brace and pull the bar up by driving your hips forward until you stand tall. Squeeze your shoulder blades together at the top.
3
Lower the bar under control back to the pins. Take a breath and reset before each rep, and do not drop the bar from the top.

Form tip: Keep your back flat and do not shrug the bar up; use straps if your grip limits you.

Common questions

Which muscles does the rack pull work?: The rack pull mainly works your lower back and traps. It also involves your glutes.
What equipment do I need for the rack pull?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the rack pull in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lower back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.