Rack Pull
How to do it
Starting position
- Adjust the rack's safety bars to just below your knees.
- Stand in front of the barbell with your feet hip-width apart.
- Grip the barbell slightly wider than shoulder-width.
- Bring your shins close to the barbell and lower your hips.
Movement
- Brace your abs hard, push through the floor, and stand up.
- Drive your hips forward and straighten your upper body.
- Slowly lower the barbell back down to the safety bars.
Breathing
Inhale just before lifting the barbell and exhale at the top.
Trainer tips
- Start from the pins at knee height
- Keep your chest up and lift the bar close to your body
- Squeeze your traps and back at the top
Cautions
- If your back rounds, your spinal discs can be damaged, so always maintain intra-abdominal pressure.
- If your wrists bend under heavy weight, it can cause a sprain, so keep your wrists straight.
- Arching the lower back to finish
- Letting the bar move away from the body
- Rounding the back
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lower back Glutes Hamstrings |
|---|---|
| Secondary muscles | Traps · Upper back · Lats · Forearms |
| Equipment |  Barbell Power rack / half rack / squat rack |
| Movement pattern | Hinge |
| Rep range | 5–8 reps |
How GYMKC sets the weight for this exercise
For example, if you do 5 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 74 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 5–8 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.