10 Best Rack Pulls Alternatives for Limited Rack or Low-Back Pain

Rack Pulls are done standing with a barbell. Ranked closest by our scoring: the Clean Deadlift, the Stiff-legged Barbell Deadlift and the Power Clean.

Rack Pulls

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Rack Pulls

The steps for Rack Pulls themselves, so you can judge how close each substitute below really is.

Hamstrings, with forearms, glutes, hamstrings, traps · Barbell · Advanced · Compound

  1. Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
  2. With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
  3. Return the weight to the pins and repeat.

The 10 Best Rack Pulls Alternatives

10 substitutes, ranked by how closely each one matches Rack Pulls on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Rack Pull With Bands

    1. Rack Pull With Bands

    85% match

    Lower Back · Advanced · Compound

    A looser match: it uses the same equipment, but it works the lower back rather than the hamstrings.

    • Barbell
    How to perform it
    1. Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.
    2. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
    3. With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement. Return the weight to the pins and repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: lower back, not hamstrings
    • Equipment: free weights, the same as Rack Pulls
    • Body position: standing, the same as Rack Pulls
  2. Clean Deadlift

    2. Clean Deadlift

    81% match

    Hamstrings · Intermediate · Compound

    It still works the hamstrings, through a different movement.

    • Barbell
    How to perform it
    1. Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
    2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
    3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Rack Pulls
    • Equipment: free weights, the same as Rack Pulls
    • Body position: standing, the same as Rack Pulls

Rack Pulls FAQ

What muscles does Rack Pulls work?

Rack pulls primarily load the posterior chain: lumbar erectors, glutes, and hamstrings, with secondary activation of traps and forearms. The partial range of motion emphasizes lockout strength and spinal extension, so you’ll feel high activation in the upper erectors and traps during the finish.

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