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Rack Pull

Muscle Group:
Secondary Muscle Groups: Glutes, Quadriceps, Hamstrings

How to do a Rack Pull

  1. Set the bar anywhere from mid-shin height to just below the knees.
  2. Position yourself in front of the bar and keep around two centimeters of space between your shins and the barbell.
  3. Go down and grab the bar with your hands just outside your thighs.
  4. Press your shins against the barbell and simultaneously push your knees slightly out against your elbows.
  5. Squeeze your chest out and arch your upper back as much as you can. This will create a stable starting position for the lift.
  6. Extend your hips forward as you engage your upper back and drag the barbell up against your shins and thighs.
  7. Once you’re at the top position, initiate the descend by pushing your hips back and make sure to maintain an erect back position.


Avoid positioning the bar too high up (such as above the knee) as that can change the rack pull from a solid posterior chain exercise into an ego lift that only serves to bend barbells.

Rack Pull Alternatives