Rack Pull with Bands

Rack Pull with Bands is a strength - pull from pins with increasing resistance exercise involving Gluteus maximus, Hamstrings, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Hamstrings, Quadriceps
Secondary muscles: Erector spinae, Forearm muscles, Trapezius
Exercise type: Strength - pull from pins with increasing resistance

Exercise technique

Pins
Place the bar on equal-height pins at the intended below-knee, above-knee or thigh height.
Bands
Secure two bands to the rack base and attach them evenly to the bar sleeves.
Feet
Position your feet beneath your hips and the bar close to your legs.
Grip
Place your hands outside your legs and keep your arms long.
Preparation
Push your hips back to establish torso tension and light band tension.
Pull
Extend your hips and knees and stand tall against the increasing band resistance at the top.
Lower
Control the pull of the bands and return the bar gently to both pins.

Key technique points

Do not leave slack in the bands at the bottom.
Secure the anchors.
Match the pin heights.
Keep the bar close to your legs.
Account for the total resistance at the top.
Start every repetition from a dead stop.

Common mistakes

Starting with slack bands

Do not begin with loose bands and load resistance suddenly.

Moving anchor

Do not attach bands to light, unsecured objects.

Striking the pins

Do not surrender the descent to the bands' downward pull.

Excessive backward lockout

Do not prolong hip extension by arching the lower back.

Bending the arms

Do not pull the bar with elbow flexion.

Unequal loading

Do not begin the lift with one band shorter than the other.

Frequently asked questions