Liftworthy
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Liftworthy

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

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General training information, not medical advice. If something hurts, stop and see a professional.
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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

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  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
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 54
Target tensionGood
Loaded stretchFair
ProgressionExcellent
Low costGood

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

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

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