Rack Pull
Complete guide to Rack Pull. Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Rack Pull
Add the appropriate amount of weight and set the barbell on a rack at knee height.
Stand facing the bar and grab it with an overhand grip, hands just outside your legs.
Retract your shoulder blades, engage your abs, and take a breath.
Drive through your heels to stand tall, keeping the bar close to your body and exhale.
Hinge at the hips to lower the bar back to the rack and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |