Smith Rack Pull

Muscles worked

Setup

1. Set the Smith machine bar to a height just above or just below your knees, depending on your mobility.
2. Stand with your feet hip-width apart and your shins about an inch away from the bar.
3. Hinge at the hips to grip the bar just outside your legs using a firm overhand grip.
4. Flatten your back, pull your shoulder blades down and back, and lift your chest to create full-body tension.

How to do it

1. Inhale deeply and brace your core, then drive through your heels to pull the bar upward along the machine's track.
2. Exhale as you reach the top of the movement, standing tall and squeezing your glutes and traps firmly.
3. Lower the bar under control back to the starting pins by hinging at the hips and keeping the bar close to your body.
4. Allow the bar to come to a complete dead stop on the pins to reset your tension before the next repetition.

Form checklist

• Maintain a neutral spine; do not allow your lower back to round under the heavy load.
• Avoid hyperextending or leaning back excessively at the top of the lift.
• Keep your neck aligned with your spine by looking at a spot on the floor a few feet in front of you.
• Ensure your shoulders remain retracted and do not let them 'roll' forward during the descent.

Pro tips

• Focus on 'pulling the slack' out of the bar before the actual lift to fully engage your lats and upper back.
• Think about pushing the floor away with your feet rather than pulling the bar up with your arms.
• Use lifting straps if your grip strength becomes the limiting factor, as this exercise is designed for maximum back loading.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction to maximize trapezius activation.
• Lower the bar height to mid-shin level to increase the range of motion and hamstring involvement.

Frequently asked

What muscles does the smith rack pull work?

The smith rack pull primarily targets the calves, glutes, hamstrings, quadriceps, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the smith rack pull?

The smith rack pull uses smith machine and weight plate.

Is the smith rack pull good for beginners?

The smith rack pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius