Rack Pull

Activated Muscles

Muscle Group	Muscles
Primary muscles	Hamstrings, Gluteus Maximus, Erector Spinae
Secondary muscles	Latissimus Dorsi, Trapezius, Rhomboids
Stabilizer muscles	Core muscles (Rectus Abdominis, Obliques), Forearms
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Hamstrings, Gluteus Maximus, Erector Spinae

Secondary muscles

Latissimus Dorsi, Trapezius, Rhomboids

Stabilizer muscles

Core muscles (Rectus Abdominis, Obliques), Forearms

Grip muscles

Forearms (Flexors)

Rack Pull Average

Level
	93 kg (204 lbs)	52 kg (115 lbs)
	136 kg (300 lbs)	80 kg (176 lbs)
	190 kg (420 lbs)	116 kg (255 lbs)
	254 kg (560 lbs)	158 kg (349 lbs)
	323 kg (712 lbs)	205 kg (452 lbs)

Level

93 kg
(204 lbs)

52 kg
(115 lbs)

136 kg
(300 lbs)

80 kg
(176 lbs)

190 kg
(420 lbs)

116 kg
(255 lbs)

254 kg
(560 lbs)

158 kg
(349 lbs)

323 kg
(712 lbs)

205 kg
(452 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Rack Pull Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	51	80	119	165	216
55	59	91	131	179	232
60	67	100	143	193	247
65	74	110	154	206	262
70	82	119	165	218	276
75	89	128	175	230	289
80	96	136	185	241	302
85	103	144	195	252	314
90	110	152	204	263	326
95	117	160	213	273	337
100	123	168	221	283	348
105	130	175	230	292	359
110	136	182	238	302	369
115	142	189	246	310	379
120	148	196	254	319	388
125	153	202	261	328	398
130	159	209	269	336	407
135	164	215	276	344	416
140	170	221	283	352	424

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	79	116	162	216	275
20	90	133	186	247	315
25	93	136	190	254	323
30	93	136	190	254	323
35	93	136	190	254	323
40	93	136	190	254	323
45	88	129	181	241	306
50	83	121	170	226	288
55	76	112	157	209	266
60	70	102	143	191	243
65	63	92	129	172	219
70	57	83	116	155	197
75	51	74	104	138	176
80	45	66	93	124	157
85	41	59	83	111	141
90	37	54	75	100	127

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	30	50	77	110	147
45	35	57	85	119	157
50	40	63	93	128	168
55	45	69	100	137	177
60	49	74	106	144	186
65	53	80	113	152	194
70	58	85	119	159	202
75	62	90	124	165	209
80	65	94	130	171	216
85	69	99	135	177	223
90	73	103	140	183	230
95	76	107	145	189	236
100	80	111	150	194	242
105	83	115	154	199	248
110	86	119	159	204	253
115	89	123	163	209	258
120	92	126	167	214	264

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	44	68	99	135	175
20	51	78	113	154	200
25	52	80	116	158	205
30	52	80	116	158	205
35	52	80	116	158	205
40	52	80	116	158	205
45	49	76	110	150	195
50	46	71	103	141	183
55	43	66	95	130	169
60	39	60	87	119	154
65	35	54	79	108	139
70	32	49	71	97	125
75	28	44	63	86	112
80	25	39	56	77	100
85	23	35	51	69	90
90	20	32	46	62	81

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 30-45 calories
Moderate	🔥 45-65 calories
Vigorous	🔥 65-85 calories
High-Intensity	🔥 85-110 calories

Intensity

Calories Burned

Light

🔥 30-45 calories

Moderate

🔥 45-65 calories

Vigorous

🔥 65-85 calories

High-Intensity

🔥 85-110 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Activated Muscles

Rack Pull Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Rack Pull Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	51	80	119	165	216
55	59	91	131	179	232
60	67	100	143	193	247
65	74	110	154	206	262
70	82	119	165	218	276
75	89	128	175	230	289
80	96	136	185	241	302
85	103	144	195	252	314
90	110	152	204	263	326
95	117	160	213	273	337
100	123	168	221	283	348
105	130	175	230	292	359
110	136	182	238	302	369
115	142	189	246	310	379
120	148	196	254	319	388
125	153	202	261	328	398
130	159	209	269	336	407
135	164	215	276	344	416
140	170	221	283	352	424

Age
15	79	116	162	216	275
20	90	133	186	247	315
25	93	136	190	254	323
30	93	136	190	254	323
35	93	136	190	254	323
40	93	136	190	254	323
45	88	129	181	241	306
50	83	121	170	226	288
55	76	112	157	209	266
60	70	102	143	191	243
65	63	92	129	172	219
70	57	83	116	155	197
75	51	74	104	138	176
80	45	66	93	124	157
85	41	59	83	111	141
90	37	54	75	100	127

BW
40	30	50	77	110	147
45	35	57	85	119	157
50	40	63	93	128	168
55	45	69	100	137	177
60	49	74	106	144	186
65	53	80	113	152	194
70	58	85	119	159	202
75	62	90	124	165	209
80	65	94	130	171	216
85	69	99	135	177	223
90	73	103	140	183	230
95	76	107	145	189	236
100	80	111	150	194	242
105	83	115	154	199	248
110	86	119	159	204	253
115	89	123	163	209	258
120	92	126	167	214	264

Age
15	44	68	99	135	175
20	51	78	113	154	200
25	52	80	116	158	205
30	52	80	116	158	205
35	52	80	116	158	205
40	52	80	116	158	205
45	49	76	110	150	195
50	46	71	103	141	183
55	43	66	95	130	169
60	39	60	87	119	154
65	35	54	79	108	139
70	32	49	71	97	125
75	28	44	63	86	112
80	25	39	56	77	100
85	23	35	51	69	90
90	20	32	46	62	81

BW
50	51	80	119	165	216
55	59	91	131	179	232
60	67	100	143	193	247
65	74	110	154	206	262
70	82	119	165	218	276
75	89	128	175	230	289
80	96	136	185	241	302
85	103	144	195	252	314
90	110	152	204	263	326
95	117	160	213	273	337
100	123	168	221	283	348
105	130	175	230	292	359
110	136	182	238	302	369
115	142	189	246	310	379
120	148	196	254	319	388
125	153	202	261	328	398
130	159	209	269	336	407
135	164	215	276	344	416
140	170	221	283	352	424

Age
15	79	116	162	216	275
20	90	133	186	247	315
25	93	136	190	254	323
30	93	136	190	254	323
35	93	136	190	254	323
40	93	136	190	254	323
45	88	129	181	241	306
50	83	121	170	226	288
55	76	112	157	209	266
60	70	102	143	191	243
65	63	92	129	172	219
70	57	83	116	155	197
75	51	74	104	138	176
80	45	66	93	124	157
85	41	59	83	111	141
90	37	54	75	100	127

BW
40	30	50	77	110	147
45	35	57	85	119	157
50	40	63	93	128	168
55	45	69	100	137	177
60	49	74	106	144	186
65	53	80	113	152	194
70	58	85	119	159	202
75	62	90	124	165	209
80	65	94	130	171	216
85	69	99	135	177	223
90	73	103	140	183	230
95	76	107	145	189	236
100	80	111	150	194	242
105	83	115	154	199	248
110	86	119	159	204	253
115	89	123	163	209	258
120	92	126	167	214	264

Age
15	44	68	99	135	175
20	51	78	113	154	200
25	52	80	116	158	205
30	52	80	116	158	205
35	52	80	116	158	205
40	52	80	116	158	205
45	49	76	110	150	195
50	46	71	103	141	183
55	43	66	95	130	169
60	39	60	87	119	154
65	35	54	79	108	139
70	32	49	71	97	125
75	28	44	63	86	112
80	25	39	56	77	100
85	23	35	51	69	90
90	20	32	46	62	81

BW
50	51	80	119	165	216
55	59	91	131	179	232
60	67	100	143	193	247
65	74	110	154	206	262
70	82	119	165	218	276
75	89	128	175	230	289
80	96	136	185	241	302
85	103	144	195	252	314
90	110	152	204	263	326
95	117	160	213	273	337
100	123	168	221	283	348
105	130	175	230	292	359
110	136	182	238	302	369
115	142	189	246	310	379
120	148	196	254	319	388
125	153	202	261	328	398
130	159	209	269	336	407
135	164	215	276	344	416
140	170	221	283	352	424

Age
15	79	116	162	216	275
20	90	133	186	247	315
25	93	136	190	254	323
30	93	136	190	254	323
35	93	136	190	254	323
40	93	136	190	254	323
45	88	129	181	241	306
50	83	121	170	226	288
55	76	112	157	209	266
60	70	102	143	191	243
65	63	92	129	172	219
70	57	83	116	155	197
75	51	74	104	138	176
80	45	66	93	124	157
85	41	59	83	111	141
90	37	54	75	100	127

BW
40	30	50	77	110	147
45	35	57	85	119	157
50	40	63	93	128	168
55	45	69	100	137	177
60	49	74	106	144	186
65	53	80	113	152	194
70	58	85	119	159	202
75	62	90	124	165	209
80	65	94	130	171	216
85	69	99	135	177	223
90	73	103	140	183	230
95	76	107	145	189	236
100	80	111	150	194	242
105	83	115	154	199	248
110	86	119	159	204	253
115	89	123	163	209	258
120	92	126	167	214	264

Age
15	44	68	99	135	175
20	51	78	113	154	200
25	52	80	116	158	205
30	52	80	116	158	205
35	52	80	116	158	205
40	52	80	116	158	205
45	49	76	110	150	195
50	46	71	103	141	183
55	43	66	95	130	169
60	39	60	87	119	154
65	35	54	79	108	139
70	32	49	71	97	125
75	28	44	63	86	112
80	25	39	56	77	100
85	23	35	51	69	90
90	20	32	46	62	81