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Chest Chest
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Back Back
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Shoulders Shoulders
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Arms Arms
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Legs Legs
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Core Core

Rack Pull

Rack Pull shows average weight and strength standards as a reference for full body. Primary muscles: Hamstrings, Gluteus maximus, Erector spinae.

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Rack Pull

Average weight: Intermediate

Reference for an intermediate lifter.

Men 420 lb
Women 255 lb

Rack Pull: Average weight [1RM]

Level Men Women
Beginner 204 lb 115 lb
Novice 300 lb 176 lb
Intermediate 420 lb 255 lb
Advanced 560 lb 349 lb
Elite 712 lb 452 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Rack Pull: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Bodyweight Beginner Novice Intermediate Advanced Elite
110111177261363474
120128197286391507
130143217309419539
140159236332445568
150174254354470597
160189272375494624
170204289395518650
180218306415540675
190231322434562699
200245338452583723
210258354470603745
220271369487623767
230284384504642788
240296398521660809
250308412537678828
260320426552696848
270332439568713867
280343452583729885
290354465597746903
300365477611762920
310376490625777937

Men by age [1RM]

Age Beginner Novice Intermediate Advanced Elite
15174256358477606
20199292409546694
25204300420560712
30204300420560712
35204300420560712
40204300420560712
45194285398531675
50182267374498634
55168247346461586
60154226316421535
65139204285380484
70125183256341434
75111164229305388
80100146205273347
8589131183244311
9081118165220280

Women by bodyweight (lb) [1RM]

Bodyweight Beginner Novice Intermediate Advanced Elite
9068114173246327
10078126189265349
11088139204282369
12097150218299388
130106161232315406
140115172245330422
150123182257344438
160131192268357454
170139202280370468
180147211290382482
190154220301394495
200162228311406508
210169237320417521
220175245330427533
230182253339438544
240189260348448555
250195268356458566
260201275365467576

Women by age [1RM]

Age Beginner Novice Intermediate Advanced Elite
1598150218297385
20112172249340441
25115176255349452
30115176255349452
35115176255349452
40115176255349452
45109167242331429
50102157227311403
5594145210288372
6086133192262340
6578120173237307
7070107156213276
756296139190246
805686124170220
855077112152197
904569101137178

Note: A standard gym barbell usually weighs 44 lb.

Muscles worked

Group Muscles
Primary muscles Hamstrings, Gluteus maximus, Erector spinae
Secondary muscles Latissimus dorsi, Trapezius
Stabilizers Rectus abdominis, External obliques, Forearm flexors
Grip Forearm flexors

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Review weight, reps, and progress in one place.

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How to read the table

Level Description Distribution
Beginner Has learned proper form and trained consistently for at least 1 month. Bottom 5%
Novice Has trained consistently for at least 6 months. Top 80%
Intermediate Has trained consistently for at least 2 years. Top 50%
Advanced Has trained consistently for more than 5 years. Top 20%
Elite Has specialized in this exercise for more than 5 years. Top 5%

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Power Clean
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Romanian Deadlift
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Sumo Deadlift
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Clean And Jerk
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Snatch
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Clean
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Clean And Press
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Rack Pull
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Dumbbell Romanian Deadlift
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Hang Clean
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Stiff-Leg Deadlift
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Muscle-Up
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Full body / Bodyweight
Power Snatch
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Thruster
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Push Jerk
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Full body / Dumbbell
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Burpees
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Full body / Bodyweight
Hang Power Clean
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Split Jerk
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Dumbbell Snatch
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Full body / Dumbbell
Clean High Pull
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Snatch Deadlift
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Clean Pull
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Full body
Paused Deadlift
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Full body
Single-Leg Deadlift
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Muscle Snatch
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Jefferson Deadlift
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Snatch Pull
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Wall Ball
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Zercher Deadlift
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Full body
Single-Leg Dumbbell Deadlift
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Full body / Dumbbell
Dumbbell Clean And Press
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Full body / Dumbbell
Ring Muscle-Up
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Full body / Bodyweight
Dumbbell Thruster
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Full body / Dumbbell
Hang Snatch
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Dumbbell High Pull
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Full body / Dumbbell
Dumbbell Hang Clean
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Full body / Dumbbell
Behind-The-Back Deadlift
Behind-The-Back Deadlift
Full body
Clap Pull-Up
Clap Pull-Up
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Squat Thrust
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Chest

Bench Press
Bench Press
Chest / BIG3
Dumbbell Bench Press
Dumbbell Bench Press
Chest / Dumbbell
Push-Up
Push-Up
Chest / Bodyweight
Incline Bench Press
Incline Bench Press
Chest
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
Chest / Dumbbell
Close-Grip Bench Press
Close-Grip Bench Press
Chest
Machine Chest Fly
Machine Chest Fly
Chest / Machine
Dumbbell Fly
Dumbbell Fly
Chest / Dumbbell
Decline Dumbbell Fly
Decline Dumbbell Fly
Chest / Dumbbell
Decline Bench Press
Decline Bench Press
Chest
Smith Machine Bench Press
Smith Machine Bench Press
Chest / Machine
Cable Fly
Cable Fly
Chest / Cable
Chest Press
Chest Press
Chest
Floor Press
Floor Press
Chest
Incline Dumbbell Fly
Incline Dumbbell Fly
Chest / Dumbbell
Dumbbell Floor Press
Dumbbell Floor Press
Chest / Dumbbell
Decline Dumbbell Bench Press
Decline Dumbbell Bench Press
Chest / Dumbbell
Paused Bench Press
Paused Bench Press
Chest
One-Arm Push-Up
One-Arm Push-Up
Chest / Bodyweight
Reverse-Grip Bench Press
Reverse-Grip Bench Press
Chest
Diamond Push-Up
Diamond Push-Up
Chest / Bodyweight
Close-Grip Dumbbell Bench Press
Close-Grip Dumbbell Bench Press
Chest / Dumbbell
Bench Pin Press
Bench Pin Press
Chest
Wide-Grip Bench Press
Wide-Grip Bench Press
Chest
Decline Push-Up
Decline Push-Up
Chest / Bodyweight
Close-Grip Incline Bench Press
Close-Grip Incline Bench Press
Chest
Incline Push-Up
Incline Push-Up
Chest / Bodyweight
Close-Grip Push-Up
Close-Grip Push-Up
Chest / Bodyweight
Archer Push-Up
Archer Push-Up
Chest / Bodyweight
Spoto Press
Spoto Press
Chest

Back

Deadlift
Deadlift
Back / BIG3
Pull-Up
Pull-Up
Back / Bodyweight
Bent-Over Row
Bent-Over Row
Back
Lat Pulldown
Lat Pulldown
Back
Chin Ups
Chin Ups
Back / Bodyweight
Dumbbell Row
Dumbbell Row
Back / Dumbbell
Seated Cable Row
Seated Cable Row
Back / Cable
Barbell Shrug
Barbell Shrug
Back / Barbell
T-Bar Row
T-Bar Row
Back
Dumbbell Shrug
Dumbbell Shrug
Back / Dumbbell
Pendlay Row
Pendlay Row
Back
Machine Row
Machine Row
Back / Machine
Dumbbell Pullover
Dumbbell Pullover
Back / Dumbbell
Dumbbell Reverse Fly
Dumbbell Reverse Fly
Back / Dumbbell
Chest-Supported Dumbbell Row
Chest-Supported Dumbbell Row
Back / Dumbbell
Close-Grip Lat Pulldown
Close-Grip Lat Pulldown
Back
Machine Reverse Fly
Machine Reverse Fly
Back / Machine
Reverse-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Back
Neutral-Grip Pull-Up
Neutral-Grip Pull-Up
Back / Bodyweight
Straight-Arm Pulldown
Straight-Arm Pulldown
Back
Cable Reverse Fly
Cable Reverse Fly
Back / Cable
Yates Row
Yates Row
Back
Bent-Over Dumbbell Row
Bent-Over Dumbbell Row
Back / Dumbbell
Back Extension
Back Extension
Back
Bench Pull
Bench Pull
Back
Machine Back Extension
Machine Back Extension
Back / Machine
Barbell Pullover
Barbell Pullover
Back / Barbell
One-Arm Pull-Up
One-Arm Pull-Up
Back / Bodyweight
Dumbbell Bench Pull
Dumbbell Bench Pull
Back / Dumbbell
Inverted Row
Inverted Row
Back
Renegade Row
Renegade Row
Back
One-Arm Lat Pulldown
One-Arm Lat Pulldown
Back
One-Arm Seated Cable Row
One-Arm Seated Cable Row
Back / Cable
Cable Upright Row
Cable Upright Row
Back / Cable
Machine Shrug
Machine Shrug
Back / Machine
Hex Bar Shrug
Hex Bar Shrug
Back
Smith Machine Shrug
Smith Machine Shrug
Back / Machine
Dumbbell Incline Y Raise
Dumbbell Incline Y Raise
Back / Dumbbell
Cable Shrug
Cable Shrug
Back / Cable
Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover
Back / Barbell
Barbell Power Shrug
Barbell Power Shrug
Back / Barbell
Meadows Row
Meadows Row
Back
Behind-The-Back Barbell Shrug
Behind-The-Back Barbell Shrug
Back / Barbell
Reverse Hyperextension
Reverse Hyperextension
Back

Shoulders

Shoulder Press
Shoulder Press
Shoulders
Dumbbell Shoulder Press
Dumbbell Shoulder Press
Shoulders / Dumbbell
Dumbbell Lateral Raise
Dumbbell Lateral Raise
Shoulders / Dumbbell
Military Press
Military Press
Shoulders
Seated Shoulder Press
Seated Shoulder Press
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Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
Shoulders / Dumbbell
Machine Shoulder Press
Machine Shoulder Press
Shoulders / Machine
Push Press
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Upright Row
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Dumbbell Front Raise
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Shoulders / Dumbbell
Cable Lateral Raise
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Neck Curl
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Dumbbell Upright Row
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Shoulders / Dumbbell
Machine Lateral Raise
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Shoulders / Machine
Behind-The-Neck Press
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Handstand Push-Up
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Shoulders / Bodyweight
Barbell Front Raise
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Shoulders / Barbell
Log Press
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Landmine Press
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Shoulders
Neck Extension
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Z Press
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Viking Press
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Shoulder Pin Press
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Dumbbell Z Press
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Shoulders / Dumbbell
One-Arm Landmine Press
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Dumbbell External Rotation
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Shoulders / Dumbbell
Pike Push-Up
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Shoulders / Bodyweight
Dumbbell Push Press
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Shoulders / Dumbbell
Dumbbell Face Pull
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Cable External Rotation
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Arms

Dumbbell Curl
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Arms / Dumbbell
Barbell Curl
Barbell Curl
Arms / Barbell
Hammer Curl
Hammer Curl
Arms
EZ Bar Curl
EZ Bar Curl
Arms
Preacher Curl
Preacher Curl
Arms
Cable Bicep Curl
Cable Bicep Curl
Arms / Cable
Dumbbell Concentration Curl
Dumbbell Concentration Curl
Arms / Dumbbell
Incline Dumbbell Curl
Incline Dumbbell Curl
Arms / Dumbbell
Machine Bicep Curl
Machine Bicep Curl
Arms / Machine
Strict Curl
Strict Curl
Arms
One-Arm Cable Bicep Curl
One-Arm Cable Bicep Curl
Arms / Cable
One-Arm Dumbbell Preacher Curl
One-Arm Dumbbell Preacher Curl
Arms / Dumbbell
Incline Hammer Curl
Incline Hammer Curl
Arms
Spider Curl
Spider Curl
Arms
Zottman Curl
Zottman Curl
Arms
Seated Dumbbell Curl
Seated Dumbbell Curl
Arms / Dumbbell
Cheat Curl
Cheat Curl
Arms
Cable Hammer Curl
Cable Hammer Curl
Arms / Cable
Overhead Cable Curl
Overhead Cable Curl
Arms / Cable
Incline Cable Curl
Incline Cable Curl
Arms / Cable
Lying Cable Curl
Lying Cable Curl
Arms / Cable
Dips
Dips
Arms / Bodyweight
Tricep Pushdown
Tricep Pushdown
Arms
Lying Tricep Extension
Lying Tricep Extension
Arms
Tricep Rope Pushdown
Tricep Rope Pushdown
Arms
One-Arm Pulldown
One-Arm Pulldown
Arms
Dumbbell Tricep Extension
Dumbbell Tricep Extension
Arms / Dumbbell
Tricep Extension
Tricep Extension
Arms
Lying Dumbbell Tricep Extension
Lying Dumbbell Tricep Extension
Arms / Dumbbell
Seated Dips Machine
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Arms / Machine
Dumbbell Tricep Kickback
Dumbbell Tricep Kickback
Arms / Dumbbell
Cable Overhead Tricep Extension
Cable Overhead Tricep Extension
Arms / Cable
Machine Tricep Extension
Machine Tricep Extension
Arms / Machine
Seated Dumbbell Tricep Extension
Seated Dumbbell Tricep Extension
Arms / Dumbbell
Reverse-Grip Tricep Pushdown
Reverse-Grip Tricep Pushdown
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JM Press
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Arms
Tate Press
Tate Press
Arms
Ring Dips
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Arms / Bodyweight
Bench Dip
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Arms / Bodyweight
Wrist Curl
Wrist Curl
Arms
Reverse Barbell Curl
Reverse Barbell Curl
Arms / Barbell
Reverse Wrist Curl
Reverse Wrist Curl
Arms
Dumbbell Wrist Curl
Dumbbell Wrist Curl
Arms / Dumbbell
Dumbbell Reverse Wrist Curl
Dumbbell Reverse Wrist Curl
Arms / Dumbbell
Dumbbell Reverse Curl
Dumbbell Reverse Curl
Arms / Dumbbell

Legs

Squat
Squat
Legs / BIG3
Sled Leg Press
Sled Leg Press
Legs
Front Squat
Front Squat
Legs
Hip Thrust
Hip Thrust
Legs
Leg Extension
Leg Extension
Legs
Horizontal Leg Press
Horizontal Leg Press
Legs
Hack Squat
Hack Squat
Legs
Seated Leg Curl
Seated Leg Curl
Legs
Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
Legs / Dumbbell
Goblet Squat
Goblet Squat
Legs
Lying Leg Curl
Lying Leg Curl
Legs
Machine Calf Raise
Machine Calf Raise
Legs / Machine
Dumbbell Lunge
Dumbbell Lunge
Legs / Dumbbell
Box Squat
Box Squat
Legs
Bodyweight Squat
Bodyweight Squat
Legs
Vertical Leg Press
Vertical Leg Press
Legs
Bulgarian Split Squat
Bulgarian Split Squat
Legs
Seated Calf Raise
Seated Calf Raise
Legs
Smith Machine Squat
Smith Machine Squat
Legs / Machine
Hip Abduction
Hip Abduction
Legs
Good Morning
Good Morning
Legs
Zercher Squat
Zercher Squat
Legs
Barbell Lunge
Barbell Lunge
Legs / Barbell
Hip Adduction
Hip Adduction
Legs
Overhead Squat
Overhead Squat
Legs
Barbell Calf Raise
Barbell Calf Raise
Legs / Barbell
Dumbbell Squat
Dumbbell Squat
Legs / Dumbbell
Split Squat
Split Squat
Legs
Dumbbell Calf Raise
Dumbbell Calf Raise
Legs / Dumbbell
Cable Pull-Through
Cable Pull-Through
Legs / Cable
Standing Leg Curl
Standing Leg Curl
Legs
Landmine Squat
Landmine Squat
Legs
Barbell Reverse Lunge
Barbell Reverse Lunge
Legs / Barbell
Barbell Glute Bridge
Barbell Glute Bridge
Legs / Barbell
Single-Leg Press
Single-Leg Press
Legs
Sled Press Calf Raise
Sled Press Calf Raise
Legs
Single-Leg Squat
Single-Leg Squat
Legs
Belt Squat
Belt Squat
Legs
Safety Bar Squat
Safety Bar Squat
Legs
Pistol Squat
Pistol Squat
Legs
Paused Squat
Paused Squat
Legs
Barbell Hack Squat
Barbell Hack Squat
Legs / Barbell
Sumo Squat
Sumo Squat
Legs
Cable Kickback
Cable Kickback
Legs / Cable
Bodyweight Calf Raise
Bodyweight Calf Raise
Legs
Lunge
Lunge
Legs
Glute Bridge
Glute Bridge
Legs
Pin Squat
Pin Squat
Legs
Walking Lunge
Walking Lunge
Legs
Dumbbell Front Squat
Dumbbell Front Squat
Legs / Dumbbell
Dumbbell Split Squat
Dumbbell Split Squat
Legs / Dumbbell
Reverse Lunge
Reverse Lunge
Legs
Squat Jump
Squat Jump
Legs
Nordic Hamstring Curl
Nordic Hamstring Curl
Legs
Sissy Squat
Sissy Squat
Legs
Half Squat
Half Squat
Legs
Glute Ham Raise
Glute Ham Raise
Legs
Cable Leg Extension
Cable Leg Extension
Legs / Cable
Single-Leg Seated Calf Raise
Single-Leg Seated Calf Raise
Legs
Side Lunge
Side Lunge
Legs
Glute Kickback
Glute Kickback
Legs
Donkey Calf Raise
Donkey Calf Raise
Legs
Dumbbell Walking Calf Raise
Dumbbell Walking Calf Raise
Legs / Dumbbell
Side Leg Raise
Side Leg Raise
Legs / Bodyweight
Jefferson Squat
Jefferson Squat
Legs
Floor Hip Abduction
Floor Hip Abduction
Legs
Hip Extension
Hip Extension
Legs
Floor Hip Extension
Floor Hip Extension
Legs

Core

Sit-Up
Sit-Up
Core / Bodyweight
Cable Crunches
Cable Crunches
Core / Cable
Machine Seated Crunches
Machine Seated Crunches
Core / Machine
Crunches
Crunches
Core / Bodyweight
Dumbbell Side Bend
Dumbbell Side Bend
Core / Dumbbell
Cable Woodchopper
Cable Woodchopper
Core / Cable
Hanging Leg Raise
Hanging Leg Raise
Core / Bodyweight
Russian Twist
Russian Twist
Core / Bodyweight
Lying Leg Raise
Lying Leg Raise
Core / Bodyweight
Decline Sit-Up
Decline Sit-Up
Core / Bodyweight
Hanging Knee Raise
Hanging Knee Raise
Core / Bodyweight
AB Wheel Roller
AB Wheel Roller
Core
Toes To Bar
Toes To Bar
Core / Bodyweight
Decline Crunches
Decline Crunches
Core / Bodyweight
Jumping Jack
Jumping Jack
Core / Bodyweight
Bicycle Crunches
Bicycle Crunches
Core / Bodyweight
Reverse Crunches
Reverse Crunches
Core / Bodyweight
Flutter Kicks
Flutter Kicks
Core / Bodyweight
Mountain Climbers
Mountain Climbers
Core / Bodyweight
High Pulley Crunches
High Pulley Crunches
Core / Bodyweight
Standing Cable Crunches
Standing Cable Crunches
Core / Cable
Superman
Superman
Core / Bodyweight
Side Crunch
Side Crunch
Core / Bodyweight
Roman Chair Side Bend
Roman Chair Side Bend
Core
Scissor Kick
Scissor Kick
Core / Bodyweight