Exercise library
Back
Rack Pull
- Primary muscle
- Back
- Also works
- Glutes, Hamstrings
- Equipment
- Barbell
- Movement pattern
- Horizontal pull
- Role in a program
- Primary
How to do it
Set the bar on pins at or just below knee height and grip it with a flat back. Drive your hips forward to lock out the weight while squeezing your upper back, then lower the bar back to the pins under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Bent-Over RowBarbellHorizontal pull
- Barbell ShrugBarbellHorizontal pull
- Landmine RowBarbellHorizontal pull
- Meadows RowBarbellHorizontal pull
- Pendlay RowBarbellHorizontal pull
- Reverse-Grip Barbell RowBarbellHorizontal pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: