Rack Pull with Bands

What it is

This compound pull exercise uses a barbell in a power rack with resistance bands to build strength from an elevated starting position. It effectively targets your lower back, with significant engagement of your glutes, hamstrings, and quadriceps. You will also work your forearms and trapezius muscles. The added bands increase resistance as you extend through the movement.

Technique tips

• Set pins to your desired starting height, typically just below the knees.
• Adopt a deadlifting stance with feet under your hips and a flat, arched back.
• Drive through your heels, extending hips and knees simultaneously.
• Keep your chest up and pull your shoulder blades back at lockout.
• Control the descent as you return the barbell to the safety pins.
• Consider wrist straps for heavier loads to focus on the pull, not grip strength.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.