Rack Pull
Muscle Groups: Hamstrings, Lower Back
Rack Pull focuses on Hamstrings, Lower Back, with Lats, Traps, Forearm, Quads, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Rack Pull with proper form and technique.
- 1
Stand with your feet hip-width apart and position the barbell just below your knees on a rack.
- 2
Bend at your hips and knees to grip the barbell with your hands just outside your knees, engaging your core.
- 3
Stand up by pushing through your heels, extending your hips and knees simultaneously. Keep your back straight and chest up throughout the movement.
- 4
Lower the bar back to the rack in a controlled manner, hinging at your hips while maintaining a strong core.
Tips for Success
These tips will help you perform Rack Pull safely and effectively while maintaining proper form.
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Keep your back straight and avoid rounding your shoulders to prevent strain.
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Make sure your feet are firmly planted and weight is in your heels during the lift.
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Start with a lighter weight to ensure you can maintain proper form before increasing the load.
Secondary Muscles
While Rack Pull primarily targets Hamstrings, Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lats, Traps, Forearm, Quads, Glutes, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Rack Pull, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Rack Pull, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
