Smith Rack Pull

Smith Rack Pull

The Smith Rack Pull is an effective compound exercise that primarily targets the muscles in the back, particularly the lower back, as well as the glutes and hamstrings. It is a variation of the traditional deadlift and is performed using a Smith machine, which provides stability and control throughout the movement. To begin the Smith Rack Pull, set the barbell on the Smith machine to an appropriate height that allows you to comfortably reach the bar without rounding your back. Stand with your feet shoulder-width apart, toes slightly pointed out. Position yourself close to the bar, ensuring that your shins are nearly touching it. Grasp the bar with an overhand grip slightly wider than shoulder-width apart. This grip will engage your back muscles more effectively. As you prepare to lift, make sure your spine is in a neutral position, maintain a slight bend in your knees, and engage your core. Driving through your heels, lift the bar by extending your hips and standing up straight. Keep your back straight and your shoulder blades pulled back and down throughout the movement. Once you have reached a fully upright position, pause briefly, squeezing your glutes at the top, before slowly lowering the bar back down to the starting position. The Smith Rack Pull offers a range of benefits, including increased back and hip strength, improved posture, and enhanced overall stability. It is a versatile exercise that can be modified to suit different fitness levels by adjusting the weight and starting position on the Smith machine. Incorporating this exercise into your routine can help you build a robust posterior chain and promote proper alignment, ultimately enhancing your performance in various daily activities and sports.


  • Set the barbell on the Smith machine at about knee height.
  • Stand facing the barbell with your feet shoulder-width apart.
  • Bend at the hips and knees, keeping your back straight, and grip the barbell with an overhand grip.
  • Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back as you lift.
  • Keep your back straight and maintain good posture throughout the movement.
  • Once you have fully extended your hips and knees, pause for a moment.
  • Slowly lower the barbell back down by bending at the hips and knees, maintaining control of the weight.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement to prevent any strain on your lower back.
  • Engage your lats by pulling your shoulder blades down and back before initiating the pull.
  • Keep your knees slightly bent to maintain a stable base and prevent any excessive strain on your joints.
  • Use an overhand grip with your hands just outside shoulder-width to target your upper back muscles effectively.
  • Control the movement by keeping a slow and controlled tempo, avoiding any jerking or swinging motions.
  • Activate your glutes and hamstrings by squeezing them at the top of the movement.
  • Ensure that the barbell slides smoothly along your thighs, avoiding any contact with your shins.
  • Incorporate progressive overload by gradually increasing the weight to continuously challenge your muscles.
  • Remember to warm up adequately before performing the exercise to prepare your muscles and joints for the movement.
  • Listen to your body, and if you experience any sharp pain or discomfort, consult with a fitness professional or doctor.


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