Rack Pull with Bands
Muscles worked
Instructions
- 1Set 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.
- 2Position 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.
- 3With 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Rack Pull with Bands
The band rack pull combines two advanced methods into one exercise: reducing the deadlift range of motion by starting from pins instead of the floor, and adding progressive band resistance that increases tension as the bar rises. This combo lets you specifically target the top of the lift with extra overload while sparing the lower back compared to a full deadlift. It's widely used in powerlifting to improve lockout and break through common sticking points. The reduced range also allows using heavier loads than a standard deadlift with relative safety. It's an advanced exercise that assumes solid technical mastery of the deadlift.
check_circleBenefits
- check_circleSpecifically targets the deadlift lockout
- check_circleCombines reduced range with progressive resistance
- check_circleAllows heavier loads with relative safety
- check_circleWidely used to break through sticking points
lightbulbExecution tips
- lightbulbSet the pin height based on the weak point you want to target
- lightbulbKeep the back straight despite the heavy load
- lightbulbUse a secure grip suited to the weight lifted
- lightbulbPull the shoulders fully back at lockout
warningCommon mistakes
- warningChoosing a pin height too low that recreates a full deadlift
- warningRounding the back due to too heavy a load
- warningNeglecting band tension by attaching them poorly
- warningForgetting the final lockout by pulling the shoulders back
helpFrequently asked questions
What height should the pins be set at?expand_more
Just below or above the knees depending on the deadlift weak point you want to improve.
Why add bands to a rack pull?expand_more
To increase difficulty as the bar rises and specifically strengthen the lockout.
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