These are the most popular Rack Pull workouts done by male lifters:
Rack Pull Standards
Measured in lb
Rack Pull strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Rack Pull Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 204 lb |
Novice | 300 lb |
Intermediate | 420 lb |
Advanced | 560 lb |
Elite | 712 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 1.00x |
Novice | 1.75x |
Intermediate | 2.25x |
Advanced | 3.00x |
Elite | 4.00x |
How much should I be able to Rack Pull? (lb)
What is the average Rack Pull? The average Rack Pull weight for a male lifter is 420 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Rack Pull? Male beginners should aim to lift 204 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 111 | 177 | 261 | 363 | 474 |
120 | 128 | 197 | 286 | 391 | 507 |
130 | 143 | 217 | 309 | 419 | 539 |
140 | 159 | 236 | 332 | 445 | 568 |
150 | 174 | 254 | 354 | 470 | 597 |
160 | 189 | 272 | 375 | 494 | 624 |
170 | 204 | 289 | 395 | 518 | 650 |
180 | 218 | 306 | 415 | 540 | 675 |
190 | 231 | 322 | 434 | 562 | 699 |
200 | 245 | 338 | 452 | 583 | 723 |
210 | 258 | 354 | 470 | 603 | 745 |
220 | 271 | 369 | 487 | 623 | 767 |
230 | 284 | 384 | 504 | 642 | 788 |
240 | 296 | 398 | 521 | 660 | 809 |
250 | 308 | 412 | 537 | 678 | 828 |
260 | 320 | 426 | 552 | 696 | 848 |
270 | 332 | 439 | 568 | 713 | 867 |
280 | 343 | 452 | 583 | 729 | 885 |
290 | 354 | 465 | 597 | 746 | 903 |
300 | 365 | 477 | 611 | 762 | 920 |
310 | 376 | 490 | 625 | 777 | 937 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 174 | 256 | 358 | 477 | 606 |
20 | 199 | 292 | 409 | 546 | 694 |
25 | 204 | 300 | 420 | 560 | 712 |
30 | 204 | 300 | 420 | 560 | 712 |
35 | 204 | 300 | 420 | 560 | 712 |
40 | 204 | 300 | 420 | 560 | 712 |
45 | 194 | 285 | 398 | 531 | 675 |
50 | 182 | 267 | 374 | 498 | 634 |
55 | 168 | 247 | 346 | 461 | 586 |
60 | 154 | 226 | 316 | 421 | 535 |
65 | 139 | 204 | 285 | 380 | 484 |
70 | 125 | 183 | 256 | 341 | 434 |
75 | 111 | 164 | 229 | 305 | 388 |
80 | 100 | 146 | 205 | 273 | 347 |
85 | 89 | 131 | 183 | 244 | 311 |
90 | 81 | 118 | 165 | 220 | 280 |
How many sets and reps of Rack Pull should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 5 | 5 | 10% | 150 |
1 | 3 | 5 | 10% | 150 |
3 | 3 | 8 | 7% | 109 |
4 | 3 | 10 | 6% | 91 |
5 | 4 | 5 | 5% | 72 |
6 | 4 | 10 | 4% | 63 |
7 | 4 | 8 | 4% | 59 |
8 | 3 | 6 | 4% | 57 |
9 | 2 | 5 | 3% | 48 |
10 | 3 | 12 | 3% | 42 |
Calculate Your Strength Level
Female
Female Rack Pull Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 115 lb |
Novice | 176 lb |
Intermediate | 255 lb |
Advanced | 349 lb |
Elite | 452 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.75x |
Novice | 1.25x |
Intermediate | 1.75x |
Advanced | 2.25x |
Elite | 3.00x |
How much should I be able to Rack Pull? (lb)
What is the average Rack Pull? The average Rack Pull weight for a female lifter is 255 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Rack Pull? Female beginners should aim to lift 115 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 68 | 114 | 173 | 246 | 327 |
100 | 78 | 126 | 189 | 265 | 349 |
110 | 88 | 139 | 204 | 282 | 369 |
120 | 97 | 150 | 218 | 299 | 388 |
130 | 106 | 161 | 232 | 315 | 406 |
140 | 115 | 172 | 245 | 330 | 422 |
150 | 123 | 182 | 257 | 344 | 438 |
160 | 131 | 192 | 268 | 357 | 454 |
170 | 139 | 202 | 280 | 370 | 468 |
180 | 147 | 211 | 290 | 382 | 482 |
190 | 154 | 220 | 301 | 394 | 495 |
200 | 162 | 228 | 311 | 406 | 508 |
210 | 169 | 237 | 320 | 417 | 521 |
220 | 175 | 245 | 330 | 427 | 533 |
230 | 182 | 253 | 339 | 438 | 544 |
240 | 189 | 260 | 348 | 448 | 555 |
250 | 195 | 268 | 356 | 458 | 566 |
260 | 201 | 275 | 365 | 467 | 576 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 98 | 150 | 218 | 297 | 385 |
20 | 112 | 172 | 249 | 340 | 441 |
25 | 115 | 176 | 255 | 349 | 452 |
30 | 115 | 176 | 255 | 349 | 452 |
35 | 115 | 176 | 255 | 349 | 452 |
40 | 115 | 176 | 255 | 349 | 452 |
45 | 109 | 167 | 242 | 331 | 429 |
50 | 102 | 157 | 227 | 311 | 403 |
55 | 94 | 145 | 210 | 288 | 372 |
60 | 86 | 133 | 192 | 262 | 340 |
65 | 78 | 120 | 173 | 237 | 307 |
70 | 70 | 107 | 156 | 213 | 276 |
75 | 62 | 96 | 139 | 190 | 246 |
80 | 56 | 86 | 124 | 170 | 220 |
85 | 50 | 77 | 112 | 152 | 197 |
90 | 45 | 69 | 101 | 137 | 178 |
How many sets and reps of Rack Pull should I do?
These are the most popular Rack Pull workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 5 | 11% | 31 |
2 | 3 | 8 | 9% | 25 |
3 | 3 | 10 | 8% | 24 |
4 | 6 | 5 | 8% | 23 |
5 | 5 | 5 | 6% | 16 |
5 | 3 | 3 | 6% | 16 |
7 | 6 | 3 | 3% | 10 |
7 | 2 | 5 | 3% | 10 |
7 | 4 | 5 | 3% | 10 |
10 | 3 | 12 | 3% | 8 |
10 | 4 | 3 | 3% | 8 |
10 | 3 | 4 | 3% | 8 |
10 | 3 | 6 | 3% | 8 |
10 | 4 | 10 | 3% | 8 |
Calculate Your Strength Level
Create Standards
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
What do the strength standards mean?
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
---|---|
Novice | Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. |
Intermediate | Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. |
Advanced | Stronger than 80% of lifters. An advanced lifter has progressed for over five years. |
Elite | Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports. |
More Exercises
Other Languages
- Rack Pull (EN)
- Teilweises Kreuzheben (DE)
- Peso muerto en jaula (ES)
- Traction à la barre (FR)
- Martwy ciąg na podwyższeniu (PL)
- Rack Pull (IT)
- Levantamento no Rack (PT)