Rack Pull with Bands
A rack pull from the pins with bands anchored to the base of the rack and looped over the bar, so resistance climbs as you stand up. Overloads the lockout of the deadlift and teaches a fast hip drive.
Primary muscles
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Glutes (Gluteus Maximus)
Secondary muscles
- Lats (Latissimus Dorsi)
- Hamstrings
- Rhomboids
- Quadriceps
- Forearm Flexors
- Sets
- 3–5
- Reps
- 2–5
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Set the bar on the pins just below or above the knees, anchor a band to the rack base on each side and loop it over the sleeves. Stand with feet under the hips, hinge and grip the bar shoulder-width, back flat.
Brace and pull the slack out of the bar and bands.
Drive the hips forward and stand up hard, keeping the bar against the thighs.
Finish tall with the shoulders back as the bands reach full tension.
Hinge to lower the bar to the pins under control.
Breathing: Big breath and brace before each pull, exhale at lockout or once the bar is back on the pins.
Coaching tips
Accelerate through the bands
Bar stays on the legs
Lock out with the glutes
Common mistakes
Uneven band tension pulling the bar crooked
Leaning back to finish
Rounding the back under the heavier top load
Safety notes
Check the bands are secure and matched before loading.
Build band tension gradually; the lockout load is heavier than the plates suggest.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.