Lower Back
Rack Pulls
A partial deadlift starting with the bar elevated on pins, which lets you lift heavy while focusing on the upper back, glutes and hamstrings.
Energy burned
≈ 30 kcalFor 3 × 8–12, rest 90s · ≈ 5.3 kcal/min
Estimate range 23–38 kcal (±25 %)
Muscle mass worked18 %
Effort during a set9.3 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.
- 2Stand with your feet hip-width apart and grip just outside your legs.
- 3Brace your core and flatten your back.
How to perform
- 1Push through your feet and pull the bar up along your thighs.
- 2Extend your hips and knees until you stand tall.
- 3Squeeze your glutes at the top without leaning back.
- 4Lower the bar under control to the pins.
- 5Reset and repeat.
