Rack Pull with Bands

Technique

How to perform Rack Pull with Bands

1. Set the bar on the power rack's pins at the chosen rack-pull height and position both sides evenly.
2. Attach two long-loop resistance bands, one from each lower rack anchor to the corresponding bar sleeve, with even tension.
3. Stand close to the bar with your feet about hip-width apart and take a grip just outside your legs.
4. Bend at your hips and knees to reach the bar, brace your trunk and hold your back position steady.
5. Extend your hips and knees to stand upright, keeping the bar close without leaning backward at the finish.
6. Lower under control to the pins, let the bar settle and repeat.

Programming relevance

Muscles involved

Primary targets: Erector Spinae, Gluteus Maximus.