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PowerliftingAdvanced

Rack Pull (Band-Resisted)

Equipment:Barbell
Type:Compound
Force:Pull

Muscles Targeted

Primary

Lower Back, Traps

Secondary

Forearms, Glutes, Hamstrings, Quadriceps, Middle Back

How to Perform

  1. 1

    Set bar on rack pins (below/above knee).

  2. 2

    Attach bands from bar to low anchors.

  3. 3

    Assume deadlift stance.

  4. 4

    Grip bar.

  5. 5

    Lift bar off pins extending hips/knees.

  6. 6

    Pull against bar weight + band resistance.

  7. 7

    Lockout at top, shoulders back.

  8. 8

    Lower bar to pins.

  9. 9

    Repeat.