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Rack Pull with Bands

Performed with a resistance band, this variation primarily targets your Lower Back, with support from Forearms, Glutes, Hamstrings, Quadriceps, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Lower Back Secondary muscles: Forearms, Glutes, Hamstrings, Quadriceps, Traps

How to perform Rack Pull with Bands

  1. Step 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. Step 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. Step 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.

Frequently asked questions

What are the primary muscle groups targeted by the rack pull with bands?

This movement primarily targets the entire posterior chain, with a heavy emphasis on the spinal erectors, trapezius, and latissimus dorsi. The added band tension increases the demand on the upper back as you reach full lockout.

How should the bands be set up for this exercise?

Loop the bands around the bottom of the power rack and over the ends of the barbell. Ensure the tension is even on both sides to prevent the bar from tilting during the concentric phase.

What is a common technical error to avoid during the lockout?

Avoid hyperextending the lumbar spine at the top of the movement. Focus on driving the hips forward and squeezing the glutes rather than leaning back excessively against the band tension.

How should a beginner approach this movement for the first time?

Start with light bands and a high pin setting to master the hinge pattern. As technique stabilizes, lower the pin height or increase band resistance to build progressive strength.

What is the recommended set and rep range for building back thickness?

Perform 3 to 5 sets of 5 to 8 repetitions using a controlled eccentric phase. This range manages the high systemic fatigue associated with heavy partial pulls while providing sufficient volume for hypertrophy.

Sample sets & reps for Rack Pull with Bands

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

  • Atlas Stone Trainer — other
  • Atlas Stones — other
  • Axle Deadlift — other
  • Cat Stretch — stretch
  • Child's Pose — stretch

See all Lower Back exercises →

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