Lower Back
Rack Pull with Bands
A partial deadlift from pins or a rack with bands attached to the bar, so resistance increases as you stand. It trains the back and hips in the top half of the lift.
Energy burned
≈ 38 kcalFor 3 × 8–12, rest 90s · ≈ 6.6 kcal/min
Estimate range 29–48 kcal (±25 %)
Muscle mass worked26 %
Effort during a set12.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set the bar on the rack at about knee height and loop bands over the bar and anchor them at the base of the rack.
- 2Stand with your feet hip-width apart and grip just outside your legs.
- 3Brace your core and keep your back flat.
How to perform
- 1Push through your feet and pull the bar up along your legs.
- 2Extend your hips and knees together.
- 3Stand tall and squeeze your glutes at the top, fighting the band tension.
- 4Lower the bar under control to the pins.
- 5Reset and repeat.
