Atlas
ES
Rack Pull: starting position Rack Pull: end position

Hip Hinge · Lower back

Rack Pull

A hip hinge exercise that works the lower back. Intermediate level, using barbell & rack.

IntermediateBarbell & rackGym

Muscles worked

PrimaryLower back
SecondaryForearms, Glutes, Hamstrings, Traps & mid back

Lower back, glutes, hamstrings, and traps.

Setup and loading

Pins below or above the knee.

How to do the rack pull step by step

  1. Bar on the pins at knee height.
  2. Set up as for a deadlift.
  3. Lift until you are standing upright.

Form cues

  • Neutral spine
  • Hips forward at the top

Common mistakes

  • Leaning back
Advertisement

Sets and reps for your goal

Max Strength

4-5 x 3-6 · rest 2-3 min

3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.

Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

0 of 2

Sports it suits

Powerlifting

Gear for this exercise

  • Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
    Amazon Decathlon

As an Amazon Associate, Muscle Atlas earns from qualifying purchases.

Variations and similar exercises

Back Extension (Hyperextension)

Lower back
BeginnerHypertrophy

Back Extension Without a Bench

Lower back
IntermediateHypertrophyMax Strength

Stiff-Legged Barbell Good Morning

Lower back
BeginnerHypertrophyMax Strength

Weighted Stability Ball Back Extension

Lower back
IntermediateHypertrophyMax Strength

Conventional Deadlift

Hamstrings, Glutes, Lower back
IntermediateMax StrengthPower

Deficit Deadlift

Lower back
IntermediateMax Strength

Seated Good Morning

Lower back
IntermediateMax Strength

Axle Deadlift

Lower back
IntermediateMax StrengthEndurance
Advertisement