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Rack Pull Strength Standards for Men and Women

Discover how your Rack Pull performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Rack Pull Strength Level

Calculate Your Rack Pull Strength

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Rack Pull Weight Standards

Compare your Rack Pull performance to these weight standards and see where you stand.

LevelWeight
Beginner205 lbs
Novice301 lbs
Intermediate421 lbs
Advanced561 lbs
Elite713 lbs

Rack Pull Bodyweight Ratio Standards

See how your Rack Pull strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner1.00
Novice1.75
Intermediate2.25
Advanced3.00
Elite4.00
LevelBodyweight Ratio
Beginner0.75
Novice1.25
Intermediate1.75
Advanced2.25
Elite3.00

Rack Pull Standards by Bodyweight

Find the Rack Pull strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs112 lbs178 lbs262 lbs364 lbs475 lbs
120 lbs129 lbs198 lbs287 lbs392 lbs508 lbs
130 lbs144 lbs218 lbs310 lbs420 lbs540 lbs
140 lbs160 lbs237 lbs333 lbs446 lbs569 lbs
150 lbs175 lbs255 lbs355 lbs471 lbs598 lbs
160 lbs190 lbs273 lbs376 lbs495 lbs625 lbs
170 lbs205 lbs290 lbs396 lbs519 lbs651 lbs
180 lbs219 lbs307 lbs416 lbs541 lbs676 lbs
190 lbs232 lbs323 lbs435 lbs563 lbs700 lbs
200 lbs246 lbs339 lbs453 lbs584 lbs724 lbs
210 lbs259 lbs355 lbs471 lbs604 lbs746 lbs
220 lbs272 lbs370 lbs488 lbs624 lbs768 lbs
230 lbs285 lbs385 lbs505 lbs643 lbs789 lbs
240 lbs297 lbs399 lbs522 lbs661 lbs810 lbs
250 lbs309 lbs413 lbs538 lbs679 lbs829 lbs
260 lbs321 lbs427 lbs553 lbs697 lbs849 lbs
270 lbs333 lbs440 lbs569 lbs714 lbs868 lbs
280 lbs344 lbs453 lbs584 lbs730 lbs886 lbs
290 lbs355 lbs466 lbs598 lbs747 lbs904 lbs
300 lbs366 lbs478 lbs612 lbs763 lbs921 lbs
310 lbs377 lbs491 lbs626 lbs778 lbs938 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs69 lbs115 lbs174 lbs247 lbs328 lbs
100 lbs79 lbs127 lbs190 lbs266 lbs350 lbs
110 lbs89 lbs140 lbs205 lbs283 lbs370 lbs
120 lbs98 lbs151 lbs219 lbs300 lbs389 lbs
130 lbs107 lbs162 lbs233 lbs316 lbs407 lbs
140 lbs116 lbs173 lbs246 lbs331 lbs423 lbs
150 lbs124 lbs183 lbs258 lbs345 lbs439 lbs
160 lbs132 lbs193 lbs269 lbs358 lbs455 lbs
170 lbs140 lbs203 lbs281 lbs371 lbs469 lbs
180 lbs148 lbs212 lbs291 lbs383 lbs483 lbs
190 lbs155 lbs221 lbs302 lbs395 lbs496 lbs
200 lbs163 lbs229 lbs312 lbs407 lbs509 lbs
210 lbs170 lbs238 lbs321 lbs418 lbs522 lbs
220 lbs176 lbs246 lbs331 lbs428 lbs534 lbs
230 lbs183 lbs254 lbs340 lbs439 lbs545 lbs
240 lbs190 lbs261 lbs349 lbs449 lbs556 lbs
250 lbs196 lbs269 lbs357 lbs459 lbs567 lbs
260 lbs202 lbs276 lbs366 lbs468 lbs577 lbs

Rack Pull Standards by Age

Discover how Rack Pull strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15175 lbs257 lbs359 lbs478 lbs607 lbs
20200 lbs293 lbs410 lbs547 lbs695 lbs
25205 lbs301 lbs421 lbs561 lbs713 lbs
30205 lbs301 lbs421 lbs561 lbs713 lbs
35205 lbs301 lbs421 lbs561 lbs713 lbs
40205 lbs301 lbs421 lbs561 lbs713 lbs
45195 lbs286 lbs399 lbs532 lbs676 lbs
50183 lbs268 lbs375 lbs499 lbs635 lbs
55169 lbs248 lbs347 lbs462 lbs587 lbs
60155 lbs227 lbs317 lbs422 lbs536 lbs
65140 lbs205 lbs286 lbs381 lbs485 lbs
70126 lbs184 lbs257 lbs342 lbs435 lbs
75112 lbs165 lbs230 lbs306 lbs389 lbs
80101 lbs147 lbs206 lbs274 lbs348 lbs
8590 lbs132 lbs184 lbs245 lbs312 lbs
9082 lbs119 lbs166 lbs221 lbs281 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1599 lbs151 lbs219 lbs298 lbs386 lbs
20113 lbs173 lbs250 lbs341 lbs442 lbs
25116 lbs177 lbs256 lbs350 lbs453 lbs
30116 lbs177 lbs256 lbs350 lbs453 lbs
35116 lbs177 lbs256 lbs350 lbs453 lbs
40116 lbs177 lbs256 lbs350 lbs453 lbs
45110 lbs168 lbs243 lbs332 lbs430 lbs
50103 lbs158 lbs228 lbs312 lbs404 lbs
5595 lbs146 lbs211 lbs289 lbs373 lbs
6087 lbs134 lbs193 lbs263 lbs341 lbs
6579 lbs121 lbs174 lbs238 lbs308 lbs
7071 lbs108 lbs157 lbs214 lbs277 lbs
7563 lbs97 lbs140 lbs191 lbs247 lbs
8057 lbs87 lbs125 lbs171 lbs221 lbs
8551 lbs78 lbs113 lbs153 lbs198 lbs
9046 lbs70 lbs102 lbs138 lbs179 lbs

Rack Pull Overview

Rack Pulls are a powerful compound exercise that targets the lower back, glutes, and hamstrings by lifting a loaded barbell from knee height to a standing position, effectively building strength and muscle mass.

Muscles Worked

Equipment Needed

Barbell, Power Rack

How To Perform the Rack Pull

  1. Set up a barbell on a rack at knee height.
  2. Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands slightly wider than shoulder-width.
  3. Bend at the hips and knees, keeping your back straight and chest up.
  4. Engage your core and drive through your heels to lift the bar, extending your hips and knees until you are standing upright.
  5. Hold the top position briefly, ensuring your shoulders are back and chest is up.
  6. Lower the bar back to the starting position by bending at the hips and knees while maintaining a straight back.
  7. Inhale before you lift the bar, and exhale as you complete the lift.

Want to perfect your form? Check out our detailed guide on Rack Pull for proper technique and tips.

Pro Tips for Rack Pull

  • Keep your back straight throughout the movement to avoid injury.
  • Engage your core for stability.
  • Avoid using excessive weight that compromises your form.
  • If new to this exercise, start with a lighter weight to master the technique before progressing.

Compare Other Exercises

Exercise Comparison

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