Rack Pull
Muscles worked: Back, Traps (assisted by glutes, forearms).
How to do it
- Set up in a power rack with the bar on the pins.
- Position yourself against the bar in proper deadlifting position.
- With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Bar set just below the knees
- Heavy lockout work - drag it up the thighs
Logging it
IronPack suggests working in the 4 to 8 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the rack pull properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.