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Rack Pull

Weight & Reps

Details

NameRack Pull
EquipmentBarbell
Primary MuscleUpper Back
Auxiliary MusclesGlutes, Hamstrings, Lower Back, Lats, Traps

Instructions

  1. 1Set the bar at mid-shin height.
  2. 2Stand in front of the bar and keep your shins an inch or two away.
  3. 3Lean forward and take hold of the bar with your hands just outside your thighs.
  4. 4Press your shins against the barbell and simultaneously push your knees slightly against your elbows.
  5. 5Lift your chest and arch your upper back.
  6. 6Extend your hips as you engage your upper back and drag the barbell up against your shins and thighs. Exhale at the top.
  7. 7Initiate the descent by bringing your hips back. Lower the bar in the same straight line. Inhale on the way down or before the next rep.