Rack Pull

Hamstrings 4 Variants

How to perform it

Start with the bar resting on pins below the knee and complete the pull to full standing while keeping the torso braced.

Each variation trains a little differently: pick the right one and add it to your plan.

Hamstrings

Start with the bar supported above the knee and complete the lockout with strong hip extension and a stable back.

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Hamstrings

Start with the bar resting on pins below the knee and complete the pull to full standing while keeping the torso braced.

Add to my plan

Hamstrings

Smith Machine

Perform a partial Smith machine pull from above the knee, focusing on the final extension phase.

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Hamstrings

Smith Machine

Perform a partial pull on the Smith machine starting below the knee and finish in a full standing position.

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One-rep max Progressive overload Hypertrophy RPE (rate of perceived exertion)

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Rack Pull: which muscles does it work?

It mainly works the Hamstrings.

Rack Pull: do you need equipment?

No, it can be done with just your bodyweight.

Rack Pull: what variations are there?

Common variations include: Above Knee Rack Pull, Below Knee Rack Pull, Smith Machine Above Knee Rack Pull, Smith Machine Below Knee Rack Pull.

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