TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Back

Rack Pull

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats, Traps, Lower back

Also glutes, forearms

You need

Barbell, Squat rack

Squat rack / power rack setup →
How to do itPicture · 3 steps
  1. 1Bar just below or above the knee
  2. 2Lock in a flat back before pulling
  3. 3Finish tall, don’t lean back

Most common mistake

Treating it as a deadlift ego lift with half a rep.

Watch a demo
C
For back
#39 of 40
See the full list →
Research
54
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 54
Target tension · 35%3/5
Loaded stretch · 25%2/5
Progression · 20%5/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

Takes

None yet
Free account needed to post
280