Rack Pull with Bands

How to do the Rack Pull with Bands

1. Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.
2. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
3. With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement. Return the weight to the pins and repeat.

Muscles worked

Role	Muscles
Primary	lower back
Secondary	forearms, glutes, hamstrings, quads, traps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Hyperextensions With No Hyperextension Bench Bodyweight Crossover Reverse Lunge Bodyweight Superman Bodyweight Weighted Ball Hyperextension Exercise Ball Atlas Stones Other Equipment Axle Deadlift Other Equipment

Easier than the Rack Pull with Bands

Same movement pattern, lower entry difficulty — work up from here.

Hyperextensions (Back Extensions) beginner · Other Equipment

Harder than the Rack Pull with Bands

Reverse Band Deadlift expert · Barbell Atlas Stones expert · Other Equipment Deadlift with Chains expert · Barbell

Common questions

What muscles does the Rack Pull with Bands work?

The Rack Pull with Bands primarily works the lower back, with the forearms, glutes, hamstrings, quads, and traps as secondary movers. Deadlift with Bands, Deadlift with Chains, and Deficit Deadlift train the same muscle, across 5 equipment types.

What equipment do you need for the Rack Pull with Bands?

A Barbell. Without a barbell, Hyperextensions With No Hyperextension Bench, Crossover Reverse Lunge, and Superman train the same muscle, and 9 of the catalogue's options for this muscle need no equipment.

Is the Rack Pull with Bands suitable for beginners?

It is rated intermediate. Start with Hyperextensions (Back Extensions) and work up.

Where should the Rack Pull with Bands go in a workout?

Early — the Rack Pull with Bands is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Deadlift with Bands Barbell Deadlift with Chains Barbell Deficit Deadlift Barbell Rack Pulls Barbell Atlas Stones Other Equipment Axle Deadlift Other Equipment