Rack Pull
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
Lower BackPrimary · 100%
TrapsSecondary · 60%
GlutesSecondary · 50%
ForearmsTertiary · 30%
Equipment
BarbellPower Rack
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~72h for the primary movers
Lower Back~72h
Traps~54h
Glutes~72h
Forearms~40h
Programming notes
Rack Pull is driven by the lower back, with traps, glutes and forearms assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.