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Rack Pull

StrengthIntermediateBarbell

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Lower back

Primary: Lower Back

Secondary: Glutes, Hamstrings, Traps (upper traps), Forearms

How to

  1. 1Set the bar on the safety pins at about knee height and stand with your feet hip-width apart, shins close to the bar.
  2. 2Hinge and take an overhand or mixed grip, then brace your core and pull your chest up.
  3. 3Drive through your feet and stand tall, locking your hips and knees at the top.
  4. 4Lower the bar under control back to the pins, keeping it close to your legs and your back flat.