Rack Pull vs Band Deadlift
Maximizing Your Back Workout Plan
Contents
Band Deadlift is the easier place to start — difficulty 2 of 5 vs 5. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Rack Pull and Band Deadlift for Better Comparison.
Planfit Users' Choice about Rack Pull vs Band Deadlift : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rack Pull more often — 766 sessions compared to 722 for Band Deadlift.
Popularity is not the whole answer. Rack Pull and Band Deadlift differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Rack Pull and Band Deadlift Differ
| What differs | Rack Pull | Band Deadlift |
|---|---|---|
| Equipment | a barbell | a resistance band |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 766 sessions | 722 sessions |
How to Rack Pull
Rack Pull muscles worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Rack Pull, alternative exercises, and its benefits, check it out here. Check out the Rack Pull Guide page of our blog!
How to Band Deadlift
Band Deadlift muscles worked: Back
Form
- 1. First, push your hips back while naturally bending your knees to go down.
- 2. When coming up, first straighten your knees while keeping your weight on the center of your feet and then bring your hips forward.
- 3. When you are fully upright, puff out your chest and contract your entire back.
Coach's Comment
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
If you want to know a detailed guide to Band Deadlift, alternative exercises, and its benefits, check it out here. Check out the Band Deadlift Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Rack Pull or Band Deadlift?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Rack Pull and Band Deadlift need?
Rack Pull needs a barbell, and Band Deadlift needs a resistance band.
Which is easier to start with?
Band Deadlift is the easier place to start. Move to Rack Pull once your form holds up.
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