All Exercises View all in Program Explorer
Hinge · Compound
Rack Pull
Also known as Block Pull. Targets Erectors, Glutes, Hamstrings with an optimal working range of 2–6 reps.
Primary Muscles
Erectors, Glutes, Hamstrings
Secondary: Upper Back, Lats, Forearms, Core
Typical Rep Range
2–6 reps
Back Dominant
Equipment Tier
Barbell & Rack
Barbell, Squat Rack
Movement Profile
Intermediate · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Rack Pull:
- 1 Set safety pins just below or at knee height
- 2 Pull slack out of bar and engage lats tightly
- 3 Drive hips through to a strong glute lockout
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Hitching or hyperextending lumbar spine at lockout
- ✕ Bouncing the barbell violently off the rack pins
Structured Programming
Programs Featuring Rack Pull (1)
Substitutions & Variations
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