Looking for a budget-friendly squat rack for your home gym? Here are the best squat racks under $400, including key features, cons, and much more.

Power racks and squat racks are one of the best investments you can make for your home gym.

Although commercial-grade racks used to be prohibitively expensive, nowadays there is a TON of competition for durable and budget-friendly power racks.

The best budget power rack under $400 is the REP Fitness PR-1100.

With a ton of added safety attachments, quality construction, and excellent brand reputation, the PR-1100 is our runaway top pick.

In this guide, we will look at the best budget power racks under $400, including key features, pros, cons, and also offer up some slightly more expensive racks as alternatives.

Let’s jump right in.

We Love Squat Racks

Squat racks are our passion—we’ve tested, researched, and squatting inside over 50 squat racks, power racks, squat stands, and folding squat racks over the years.

As a group of athletes, personal trainers, and workout nerds, we’ve got some deep insight into what makes a good rack.

From the bombproof $5,500 rack to the bare-bones $200 squat rack, we’ve tried them all.

How We Chose the Best Budget Power Racks

Price.

Price is the leading ranking factor in our comparisons of the squat racks in this list. We applied a $400 hard cap on the price of the racks on the list.

There are plenty of squat racks in the $401-$1,000 range, but we kept it strictly really budget-friendly in this list.

Weight capacity.

Budget racks are great, cheap racks are not. Nobody wants a flimsy rack that shifts, teeters, and breaks down from use.

Power racks should be able to handle a lot of weight. We only included racks that could handle substantial weight (800lbs).

Customization.

Just because the racks don’t cost a lot doesn’t mean you need to skimp on features and customization.

One of the primary ranking features in this roundup is how many options you have for pimping out your rack according to your individual needs.

A power rack is just the beginning—accessorizing the rack means you can turn it into a full all-in-one home gym.

Brand reputation.

Anytime you spend a lot of money on something, you want to have the peace of mind that you are dealing with a reputable company.

This list features only racks that have the backstop of good brand reputation. This ensures that you can deal with any issues that come up accordingly.

There are TONS of dodgy third-party sellers hocking cheap and flimsy racks that are poorly built. As you can imagine, we did not include those racks in this list.

Best Squat Racks Under $400

Now that we’ve introduced ourselves, let’s get right into our comprehensive analysis of the best racks for home gyms under $400.

REP Fitness PR-1100 Power Rack

🏆 Best overall budget-friendly squat rack for most lifters

💰 Price: $379

The REP Fitness PR-1100 Power Rack is the best budget squat rack for home and garage gyms.

REP offers the PR-1100 in four different colors, features a flat-foot design that means you don’t have to damage your floor by bolting it down, and instead of the cheapo safety catches that most budget racks ship with, REP includes a pair of premium plastic-lined J-hooks.

Other killer features include numbered uprights (so you can easily line up your barbell when adjusting the height of the bar), a wide range of attachments (including an extension kit that turns the PR-1100 into a six-column rack), and an extra wide back cross-member for added stability.

There really isn’t anything else on the market that is as versatile and as budget-friendly as the PR-1100.

Combine that with REP Fitness’ excellent customer service and solid reputation for quality builds, and we’ve got a runaway winner for best budget-friendly squat rack.

Pros:

• Costs just $379
• Also available in a shorty version (the REP PR-1050 Power Rack)
• Numbered uprights for even barbell placement
• Free shipping

Cons:

• 14-gauge steel frame, which is the thinnest you will find in a squat rack

CAP Barbell Power Rack

🏆 Best for: Short spaces and color options

💰 Price: Starts at around $200 (depending on availability)

One of the best squat racks that you can find on Amazon, the CAP Barbell Power Rack is an absolute stud at a bargain price.

It retails for just over $200, making it by far one of the best budget-friendly options for squat racks. CAP Barbell is a respected brand—I’ve used and abused tons of their gear and found them to be durable—and one of the few squat rack brands that I trust on Amazon.

The rack is available in three different color combinations, in two different heights (6 feet or 7 feet), and a powder-coated finish to prevent rusting and corrosion.

CAP also has a really solid line of power rack attachments, including plate holders and dip station, also priced very reasonably.

The downsides of this rack include the safety catches being kind of trash (I’d highly recommend upgrading to better J-hooks) and that because of its price and build quality, it’s almost always out of stock on Amazon.

Pros:

• One of the least expensive racks on the market
• Three different color combinations to match the look of your home gym
• One of the few quality squat racks you will find on Amazon
• Comes with safety catches and safety bars
• Flat-foot design that doesn’t have to be bolted down
• Tons of quality rack attachment options (also inexpensive)

Cons:

• Safety catches aren’t as good as J-hooks (you will want to upgrade them)
• Very frequently out of stock on Amazon 🙁

Titan Fitness T-2 Series Power Rack

🏆 Best budget short squat rack

💰 Price: $340

Titan Fitness is a worthy competitor to Rogue Fitness, which makes the best strength training equipment for home and commercial gyms.

Although they don’t manufacture their racks in the USA like Rogue, the racks are inexpensive and sturdy.

The Titan Fitness T-2 Series Power Rack is a killer entry-level power rack for people new to building out a home gym.

The rack is a bargain at just $340. Like the CAP Barbell Rack, it comes in a short version (choose between 71” or 83”).

The 71” option is one of the shortest squat racks on the market, perfect for basements and low-clearance rooms.

While it’s designed to be a freestanding rack, the T-2 has extended feet at the front and at the back which can be bolted down into the ground for added stability.

The T-2 Series also includes all the safety attachments you need to get started on day one with your new rack, including safety pins, J-hooks (way better than the safety catches the CAP Barbell Rack has), and even weight plate pegs for storing your bumper plates or cast iron plates.

Pros:

• Priced to win at just $340
• Can be bolted down for added stability (but not mandatory)
• 2” x 2” 12-gauge steel frame
• Nearly 20 additional attachment options, including an extension kit
• Shorty version (71”)

Cons:

• Not ideal for taller lifters

Fitness Reality 810XLT Squat Rack

🏆 Runner-up for best budget squat rack on Amazon

💰 Price: $278

Amazon can be a bit of a dice roll when it comes to buying inexpensive fitness equipment. Fitness Reality is one of the few brands on Amazon’s site that sells quality stuff.

The Fitness Reality 810XLT Squat Rack is an inexpensive, no-frills flat-footed squat rack that is rated for up to 800lbs, making it more than sturdy enough for most users.

Each rack includes safety spotter bars, chrome safety catches, and a multi-grip pull-up bar. The frame is 2” x 2” 14-gauge steel and the 810XLT is rated for up to 800lbs.

That said, thanks to the continuing morass of global supply chain disruptions and increased demand for squat racks, it is very frequently out of stock on Amazon.

Pros:

• Costs just $278
• Rack height of 83.5” is ideal for most users
• Has over 8,000 five-star reviews on Amazon
• 3” spacing between the holes
• Steel gussets and crossmember bars for added strength

Cons:

• At 150lbs, it isn’t as sturdy as other comparable racks
• Thinner steel construction—14-gauge steel

Rogue RML-90SLIM Wall-Mounted Rack

🏆 Best budget squat rack for saving space

💰 Price: $380

We’ve reviewed a ton of Rogue squat racks over the years, from the Rogue R-3 Rack (best “everyman” rack for home gyms), the Rogue R-6 Monster Rack, and the best folding squat rack in the game, the Rogue RML-3W Fold Back Squat Rack.

The Rogue RML-90SLIM Wall-Mounted Rack is the least expensive rack in Rogue’s lineup at just $380. The RML-90SLIM is not only inexpensive, but it’s also the best space-saving option when it comes to budget squat racks.

Attached to the studs in your home, the rack extends just 14” from the wall.

Rogue’s racks are built for battle, and the RML-90SLIM is no exception. With 3” x 3” 11-gauge steel uprights, it has the strongest frame of all the racks on this list.

Other key features include Westside hole spacing (more holes = more options for placing your barbell) and compatibility with the line of Monster Lite attachments.

(Nearly 80 different attachment options, from bar holders to dip stations to safety bars, at last count.)

A wall-mounted rack is definitely for the more experienced lifter, as you don’t get the benefit of being able to lift inside the rack to utilize safety pins.

Made in the USA to Rogue’s exacting standards, and made with American steel, the Rogue RML-90SLIM is the best space-saving budget squat rack on the market.

Pros:

• Thickest steel frame among budget squat racks
• Westside hole spacing
• Nearly 80 attachment options for endless versatility
• Powder coated matte black

Cons:

• Doesn’t have safety pins for spotting heavy lifts
• Pull-up bar not included

Sunny Health & Fitness Power Cage

💰 Price: $329

The Sunny Health & Fitness Power Cage is an extremely versatile rack that you can easily upgrade into a full home gym.

The base rack costs $329, but there are plenty of package deals, including a rack + lat pulldown + weight bench combo that costs $729. You can go full a la carte with the Sunny Health & Fitness Rack, which also has over 1,000 five-star reviews on Amazon.

Other key features include a multi-grip pull up bar, six resistance band pegs (rack must be bolted down to use them, however), and a 1,000lb weight capacity, making it one of the strongest racks in this list.

The J-hooks are legit, the rack comes with spotter bars, and even though it is made with 14-gauge steel, the squat rack is sturdy and ready for your big lifts.

The only things that I didn’t like about this rack are that Sunny doesn’t have a ton of attachment options, and the J-hooks don’t have plastic at the front of them to protect your barbell from scratches.

All that said, the Sunny Health & Fitness Power Rack is an excellent rack for beginner and intermediate lifters who want to build out a solid home gym without breaking the bank.

Pros:

• Comes with J-hooks, plate pegs, and a textured multi-grip pull-up bar
• Budget-friendly bundle options (lat pulldown attachment, etc)

Cons:

• Limited attachment options
• Frequently sold out on Amazon

Budget-Friendly Squat Racks — FAQs

Are cheap squat racks safe?

Power racks are designed to handle a lot of weight and are made with steel, making them very safe.

Even the “cheap” squat racks are still exceptionally strong, with most of them designed to handle up to 800lbs of weight.

There are also things you can do to make lifting safer while using the rack, including using spotter pins or safety straps, weighing down the rack with your weight plates, and not exercising on the outside of the rack, causing a potential tip-over.

Almost all of the racks on this list don’t need to be bolted down, but there are optional feet you can add to the front of the rack that can’t be drilled into your lifting platform or floor for more stability.

(See also: Do You Have to Bolt Down a Squat Rack? (Plus How to Do It and Alternatives for Anchoring Your Rack)

Is buying a power rack worth it?

Power racks are an excellent investment in your home gym and your health goals.

Even though racks were primarily designed for squats, they can be customized with a HUGE variety of power rack attachments, including lat pulldowns, J-hooks, multi-grip pull-up bars, and much more to make them a true all-in-one home gym.

How much should a squat rack cost?

Squat racks cost anywhere from $200 to $5,500 and upwards.

Sturdy squat racks average around $800 as they have thicker uprights and thicker steel (measured in gauge) compared to the budget-friendly racks on this list.

For a full breakdown of the cost of squat racks, check out this detailed list.

The Bottom Line

Buying a squat rack and building out a killer home gym doesn’t need to break the bank.

Especially when you consider all of the time and money you save by ditching the commute to the gym and the membership fees.

With some excellent squat racks costing less than $400, there’s never been a better time to invest in your gainz and your health with a squat rack of your own.

More Squat Rack Guides and Reviews

10 Best Squat Racks for Home and Garage Gyms. A squat rack is the best purchase you can make for your workout goals. Here’s a detailed buyer’s guide and the best squat racks on the market right now for home gyms.

6 Best Squat Stands for Home Gyms. Level up your squats with our hand-picked list of the best squat stands for your home gym.

7 Types of Squat Racks for Your Home Gym. Getting ready to build your own ultimate home gym? Welp, that starts with choosing the right squat rack for your workout goals. Here is a breakdown of seven types of squat racks.

Squat racks are for much more than just huge lower body lifts–you can also use them to maximize training your chest. Here are the five best chest exercises you can do using your squat rack on International Chest Day.

You might not think of the squat rack as the standard equipment for training your chest, but you’d be amazed by how effective it can be to target your pecs safely.

As you’ll see below, there are plenty of exercises you can choose from to shred your chest and lift extra weight thanks to the squat rack.

Plus, we’ll cite a few of the top benefits of training your chest with a squat rack and offer a simple yet highly efficient Chest Day training session using the squat rack.

Your chest workouts will never be the same again… in a good way, of course 😉.

Let’s jump in.

Why You Should Use a Squat Rack for Chest Day

Let’s be honest: squat racks are typically the undisputed heavyweight champion for leg exercises, but rarely factor into Chest Day.

But there are actually quite a few reasons that you should be using a squat rack for all of your workouts, not just squats. 

I want to highlight the two BIG ones:

👍 Benefit 1: Safer Lifts

With the squat rack, you’ve got a lot more options on how high or low to set the rack. You can do incline, decline, flat, and upright presses all in the same machine, simply adjust the J-hook or cradle to your desired height.

When the time comes to lift, you’ve got the rack set just right so you can re-rack the weights if you’re struggling.

See also: Squat Rack Spotter Pins vs. Safety Straps: Pros, Cons, and Which One is Best

Because you can adjust the rack height, you’ll find the best squat rack chest exercises are much safer to execute even if you don’t have a spotter.

👍 Benefit 2: One Piece of Equipment to Do It All

With a power rack or squat rack, you’ve got a single piece of equipment that can be customized to do just about any kind of workout you want.

For example, when Chest Day rolls around, simply slide a flat or adjustable weight bench in place between the squat rack bars, and you’re ready for your favorite bench presses.

On Back Day, use the pull-up bar and you’re good to go. (See also: Best Squat Racks with Pull-Up Bars)

And, of course, you already know how to slay on Leg Day.

Thanks to the many attachments for squat racks available on the market, from cable machines to dip bar stations, you can transform the rack into a multi-functional, ultra-versatile piece of equipment that works out your entire body.

If you’re trying to keep your home gym from expanding too much, a squat rack is among the most useful pieces of equipment to buy because it’s so expandable and flexible.

Best Chest Exercises You Can Do with a Squat Rack

💪 Exercise 1: Bench Presses

Of course we’re going to start with bench presses!

They’re one of the “Big Three” powerlifts, and they’re as good as it gets for training your chest muscles, and they are hands-down one of the best exercises you can do with a power rack.

Bench presses maximize the recruitment of all your “push” muscles, including chest, triceps, and shoulders, helping you to develop greater power for all “push” exercises—including military presses, push-ups, and dips.

The great thing about doing bench presses with your squat rack is that you can easily shift between variations—incline, flat, decline, close-grip, wide-grip, etc.—by adjusting your bench and lowering the J-cups or cradle.

One piece of equipment to do all the many bench press variations!

To perform this exercise:  

• Set the power rack’s J-cups or cradle to roughly stomach height. Load the weight as desired.
• Slide your weight bench in place between the squat rack’s bars. Set your bench to the correct angle for the exercise—angled upward for incline bench presses, flat for standard bench presses, and angled downward for decline bench presses.
• Lie on your back on the bench, reach up, and grip the barbell. Adjust your grip according to your intended exercise—hands 6-8 inches apart for close-grip bench presses, on the marked lines for standard bench presses, and 4-6 inches away from the rack for wide-grip bench presses.
• Inhale, then lift the bar from the cradle/rack. Squeeze your shoulder blades together behind your back, and keep your arms straight without locking out your elbows.
• Bend your arms to lower the weight slowly and under control toward your chest. Focus on squeezing your shoulders back so you emphasize your chest muscles.
• Lower until the bar is almost touching your chest (or touch your chest if you want).
• Exhale explosively as you push the barbell back up. Extend your arms but stop before locking out your elbows.
• Pause at the top for a 1-count, then inhale as you lower.
• Repeat as desired.

💪 Exercise 2: Dips

Dips are absolutely bad-ass for building triceps, but they’re also amazing for targeting your outer chest muscles.

They can use just your bodyweight, or you can increase weight (by hanging a disc plate from a dip belt) or decrease weight (by using an assisted dip machine) as desired.

See also: 6 Best Dip Belts for Weighted Dips

Most squat racks allow you to attach a dip station onto the rack so you can do dips without having to buy a separate machine. This is where those add-ons come in very handy!

To perform this exercise:

• Secure the dip station attachment onto your squat rack. Set it high enough that your knees won’t touch the ground when at the lowest point in your dip.
• Mount the dip bars by grabbing the bars and lifting your body off the ground, supported only by your arms. Keep your arms straight but DO NOT lock out your elbows. Locking out your elbows will take the weight off your triceps, both diminishing the effectiveness of the exercise and increasing your injury risk.
• Inhale as you bend your arms and lower yourself slowly and under control into the dip. Lower until your arms are bent at a roughly 90-degree angle.
• Exhale explosively as you push back up to near-full extension. Keep your elbows just slightly bent.
• Pause at the top for a 1-count. Inhale as you lower once more.
• Repeat as desired.

💪 Exercise 3: Incline Push-Ups

Incline push-ups are a great option for those who aren’t quite fit enough to knock out multiple sets of standard push-ups, but who want to work on building those critical muscles.

They’ll enable you to train your shoulders, triceps, and chest through the exact same range of motion as with standard push-ups but decrease the load just enough to make them possible for those struggling with bodyweight exercises.

They’re a great solution for building functional strength and training using your own bodyweight!

Plus, all you have to do to make the exercise more difficult is lower the bar, or you can make it easier by raising the bar.

To perform this exercise:

• Set the J-cups or cradle to roughly waist height. Load the bar, but don’t bother with weights, as they won’t be needed.
• Place your hands on the barbell and walk your feet backward until your bodyweight is leaning against the bar. Keep your glutes and core tight and your spine straight.
• Inhale as you bend your arms to lower your chest toward the bar. Lower slowly and under control, keeping your elbows close to your sides.
• Stop just before your chest touches the barbell.
• Exhale explosively as you push back up. Stop when your arms are at full extension but your elbows are not yet locked out.
• Pause at the top for a 1-count, then inhale and lower once more.
• Repeat as desired. If the sets are easily completed, lower the bar height one or two notches. If you’re struggling to complete the sets, raise the bar height one or two notches.

💪 Exercise 4: Chaos Push-Ups

Chaos push-ups are not for the faint of heart, but they are a truly amazing exercise for training your chest muscles using the instability that only bands (resistance bands and TRX bands) can offer.

Newbies will find they’re likely too hard, and they’re definitely more of an intermediate or advanced-level exercise.

But if you can knock out a set or two of these wicked push-ups, you’ll know you’re making great progress with your training goals.

To perform this exercise:

• Secure two resistance bands to your squat rack, looping them around the J-cup or cradle set to roughly chest height. (Make sure you’re using heavy resistance bands strong enough to sustain your weight.)
• Grip the resistance bands, walk your feet backward. and lean forward until you’re in a push-up position with your weight resting on your feet and the bands. Tighten your glutes and core and keep your spine neutral.
• Inhale as you bend your arms and lower your chest toward your hands. Fight to keep your hands as steady and stationary as possible, pressing against the resistance bands and using your core to maintain your posture.
• Exhale explosively as you push back up to near-full extension of your arms. Pause for a 1-count at the top, holding your body steady against the unstable resistance bands.
• Inhale and lower once more.
• Repeat as desired.  

💪 Exercise 5: Decline Push-Ups

We’ve talked about how incline push-ups make the workout easier, but for those who want to make push-ups harder, you can add a decline to increase the amount of bodyweight resting on your hands.

The higher the bar and the greater the decline, the more weight your chest, shoulders, and triceps have to support through the exercise.

See also: The 7 Different Types of Squat Racks (and Benefits of Each)

Eventually, you can be working at such a steep angle that you’re virtually doing handstand push-ups, and that’s when you know you’ve pushed your fitness to the max!

But don’t worry if you’re not there yet. Start off with a gentle decline to give your upper chest muscles an excellent workout and make basic push-ups just a little more challenging.

To perform this exercise:

• Set the barbell to roughly knee height. Don’t bother loading weight; you won’t need it.
• Stand facing away from the squat rack. Get down on your hands and knees, then lift your feet to place them on top of the barbell. Your body will be at a decline angle—shallow at first, but easily adapted by raising the bar.
• Inhale and bend your elbows to lower your body toward the floor in the standard push-up. Keep your spine straight, tense your glutes and core, and focus on letting your chest, shoulders, and triceps do all the work.
• Stop when your face is nearly touching the floor.
• Exhale explosively as you push back up to near-full arm extension. DO NOT lock out your elbows, but keep them slightly bent to maximize triceps engagement.
• Pause at the top for a 1-count, then slowly lower once more.
• Repeat as desired.

Sample Chest-Focused Workout You Can Do With a Squat Rack

Time to put it all together into one kickass chest workout using your squat rack!

Bench Presses: 3 sets of 8-12 reps, with 90 seconds of rest between.

Decline Bench Presses: 2 sets of 8-12 reps, with 60 seconds of rest between.

Incline Bench Presses: 2 sets of 8-12 reps, with 60 seconds of rest between.

Incline or Decline Push-Ups (depending on your skill level): 3 sets of 8-12 reps, with 60 seconds of rest between.

Chaos Push-Ups (if you’re advanced enough to hack it): 2 sets of 8-12 reps, with 60 seconds of rest between.

Dips: 2 sets of 8-12 reps, with 90 seconds of rest between.         

The Bottom Line

The squat rack is a truly multi-functional piece of gym equipment that will change the way you train and take your workouts to the next level.

You can incorporate any or all of the exercises recommended above into your weekly Chest Day workouts and see a marked improvement in your lifts.

More Squat Rack Training Guides

⭐ 10 Best Squat Racks for Home and Garage Gyms. A squat rack is the best purchase you can make for your workout goals. Here’s a detailed buyer’s guide and the best squat racks on the market right now for home gyms.

How Much is a Squat Rack? (Cost of Every Kind of Rack). Squat racks are one of the best investments you can make for your lifting goals. Here’s a look at the cost of each type of squat rack, some of the hidden costs of buying a rack, and why they can be so expensive.

The squat rack is one of the few pieces of equipment that can train every major muscle group. Here’s a look at the best back exercises you can do with a squat rack, including benefits and a sample workout.

Get ready to step up your Back Day training sessions using nothing more than a squat rack and a barbell!

Squat racks are incredibly reliable and versatile, possibly the one piece of equipment that is capable of doing it all.

Thanks to the many attachments for squat racks available, you can transform it from a simple rack into a pull-up bar, dip station, bench press, curl machine, and so much more.

A squat rack will be an absolute game-changer when it comes to training your upper and lower back, as you’ll see below.

We’ve got a truly excellent assortment of squat rack back exercises you can do to dial up the intensity of your next Back Day training session.

Let’s get to it.

The Benefits of Using a Rack on International Back Day

Typically, squat racks are used for, as their names suggests, squats.

But it turns out they can also be quite beneficial for your Back Day training sessions for a number of reasons:

🥇 Benefit 1: Adjustable Rack

One of the things I love about training on Back Day using the squat rack is the ability to raise or lower the cradle where I rack my weights. This makes it safer to do a number of exercises (which you’ll see below).

For example, with rack pulls, because I’m not pulling the weight off the floor but instead from the elevated rack, the majority of the emphasis is on the back, with far less leg engagement.

The rack lets me set the barbell to just the right height for any exercise I’m doing.

🥇 Benefit 2: Greater Safety and Stability

With a lot of exercises—including squats, lunges, and deadlifts—there’s the risk of stumbling or losing balance.

It happens even to more advanced lifters from time to time, though it’s a problem far more common to newbies.

Thanks to the squat rack’s sturdy bars, you’ve got a stable platform to lean against your catch yourself on in case you tilt or wobble.

Then there’s the fact that you can set the rack to whatever height suits you best, and allows you to re-rack the weights in a hurry if you’re unable to complete the last set.

Training with a rack like this is much safer for those who are solo training without a gym buddy or trainer.

🥇 Benefit 3: Versatile Design

With any squat rack or power rack, you have the option to add accessories and attachments to expand the rack’s capabilities.

For example, adding a bar across the top lets you convert it into a pull-up bar, or securing a landmine attachment to one of the posts lets you do landmine exercises (which I love!).

You can also hang resistance bands and other resistance training tools from the top of the cage, further expanding the number of exercises you can do with the rack.

(Banded lat pulldowns, for example, are one of my top activation exercises that I do with my squat rack.)

Squat racks are one of the most versatile and multi-functional pieces of gym equipment around, so they’re an ideal choice for any home gym.

Time to dive into the best squat rack exercises you can do to target your back like a boss!

Best Squat Rack Back Exercises

💪 Exercise 1: Pull-Ups

Quelle surprise, right?

Pull-ups are the BEST bodyweight exercise you can do for strong back muscles.

They train not only your lats and traps, but also your deltoids, rhomboids, biceps, and forearms. There’s even some lower back and core engagement!

The great thing about using the squat rack for pull-ups is that you don’t need a separate pull-up bar—simply secure a bar across the rack’s top, and you’re good to go.

See also: The Best Squat Racks with Pull-Up Bars (and How to Choose)

If you’re not quite strong enough to do pull-ups, you can give yourself an “assist” by racking a barbell just high enough to push off against it with your toes as you complete each pull-up rep.

There are also some excellent pull-up bar assist bands that can help you master technique and build strength as you progress to bodyweight pull-ups.

Pull-ups are a true measure of your functional fitness, and should be one of your first lifts in any Back Day training session.

To perform this exercise:

• Grip the bar across the top of the squat rack. Grab the bar just beyond shoulder width apart, with an overhand grip, palms facing away from your body. (Chin-ups, which use an underhand grip with your palms facing toward you, place more emphasis on your biceps than back.)
• Draw in a deep breath, then exhale explosively as you pull your body up toward the bar.
• Focus on “pulling from your elbows” rather than your hands. This will maximize back engagement rather than working your forearms and biceps.
• Pull up until your chin clears the bar.
• Inhale as you lower yourself slowly and under control back toward the ground. Do not drop or swing, but descend under control.
• Lower until your arms are fully extended. Pause at the bottom for a 1-count.
• Repeat as desired.

💪 Exercise 2: Rack Pull

Rack pulls are very similar to deadlifts, but they focus entirely on your back with very little leg engagement.

This is because with deadlifts, you have to lift the weight from the floor, but rack pulls involve lifting the weight from roughly knee height.

(For more on the rack pull, check out this comprehensive guide on the differences and benefits of rack pulls vs deadlifts.)

The elevated starting point reduces how far you have to bend over and lets you target your back primarily.

They’re excellent for building the back muscles you’ll use to perform deadlifts, helping you to target any weak spots in your form or posture.

To perform this exercise:

• Set the barbell at roughly knee level—slightly above or below, depending on the length of your arms and how far you went to bend forward. Load with your desired weight.
• Stand directly in front of the barbell, bend forward, and grip the bar in an overhand grip. Draw in a deep breath and tense your core muscles.
• Exhale explosively as you pull the bar off the rack and stand straight up. Use only your back muscles; keep your arms from pulling to minimize shoulder and bicep engagement.
• Pause at the top for a 1-count, then lower slowly and under control to re-rack the weight.
• Inhale at the bottom, and pause before your next rep.
• Repeat as desired.

💪 Exercise 3: Bent Over Rows

Bent over rows are an amazing upper and lower back exercise.

Because you’re in a bent-over position, your spinal muscles have to engage to maintain a strong lower back throughout the exercise.

With every rowing motion of pulling the weight to your chest, you work your “pull” muscles, including your lats, traps, rhomboids, delts, and biceps.

It’s a truly effective exercise you’d do well to include in every Back Day workout!

To perform this exercise:

• Set the barbell to waist height. Load the weight as desired.
• Lift the barbell off the rack and take two steps backward.
• Inhale as you bend forward at the waist. Extend your arms so the weight is hanging down near your feet.
• Tense your back and core muscles and exhale explosively as you row the weight up toward your chest. Pull until your elbows extend behind your back.
• Lower slowly and under control to full extension once more.
• Pause at the bottom for a 1-count.
• Repeat as desired. 

💪 Exercise 4: Landmine Rows

The landmine attachment is one of the most useful accessories you can install on your squat rack.

With just this one add-on, you open up a ton of different exercises you can do to train virtually every part of your body—including, of course, your back.

Landmine rows allow you to lift a lot of weight while reducing the direct load on your back.

You’ll find the lever-and-fulcrum-style exercise does an amazing job of targeting your upper back, biceps, and shoulders.

See also: 6 Best Landmine Exercises (Plus Benefits and Muscles Worked)

Add it into your Back Day training sessions to unleash some real growth.

To perform this exercise:

• Slide one end of a barbell into the landmine attachment. Load the other end with your desired weight.
• Stand facing away from the squat rack, with the barbell between your legs.
• Bend, grip the barbell firmly in both hands, and stand up so the weight is hanging down between your legs with your arms extended.
• Inhale, then exhale explosively as you row the barbell upward. Be very aware that you’re pulling a solid steel bar toward potentially sensitive body parts between your legs. Pay close attention to your form to avoid hitting anything delicate. Stop before you make contact!
• Inhale as you extend your arms once more and lower the bar.
• Pause at the bottom for a 1-count.
• Repeat as desired.

💪 Exercise 5: Good Mornings

Good mornings are an amazing lower back exercise that also helps to target your glutes and hamstrings.

See also: 5 Best Squat Rack Exercises for Glutes (and Benefits of Glute Training with a Rack)

By training all three of these muscles together, you can strengthen the connection between your core and lower body, which makes that connection all the more resilient and less prone to injury.

Trainees with a history of lower back problems will definitely want to incorporate this exercise into their routine—but carefully so as not to re-exacerbate an old injury!

To perform this exercise:

• Set the barbell to shoulder height on the rack. Load your weight as desired.
• Get underneath the barbell, making sure it’s resting across the backs of your shoulders. Lift the bar from its rack and take two large steps backward.
• Bend your legs slightly and keep your knees soft as you hinge at the waist to bend forward. Try to keep your legs as immobile as possible. Inhale as you lower your torso toward the floor.
• Stop once your torso is parallel to the floor.
• Exhale explosively as you rise from bent-over to straight-upright position. At the top, thrust your hips forward to engage your glutes and lower back.
• Pause at the top for a 1-count.
• Repeat as desired.

Want to get even more back exercises from your squat rack?

Consider investing in lever arms (also known as jammer arms).

Lever arms can be used for a wide variety of exercises and movements, including bent-over rows and seated ISO rows (sort of like a Hammer Strength ISO Row machine).

This article goes into greater depth on the exercises you can do with lever arms and their benefits.

Sample Back-Focused Squat Rack Workout

Let’s put it all together into one kickass back workout using the squat rack back exercises I shared above:

⭐ Pull-Ups: 3 sets of 8-12 reps, with 90 seconds of rest between sets.

⭐ Rack Pulls: 3 sets of 8-12 reps, with 90 seconds of rest between sets.

⭐ Bent Over Rows: 2 sets of 8-12 reps, with 60 seconds of rest between sets.

⭐ Landmine Rows: 3 sets of 8-12 reps, with 60 seconds of rest between sets.

⭐ Good Mornings: 3 sets of 8-12 reps, with 60 seconds of rest between sets.

By the end of this training session, both your upper and lower back muscles will be DONE!

The Bottom Line

The squat rack likely isn’t the first piece of equipment that pops into your head when thinking about your Back Day training sessions, but as you’ve seen above, it can be quite the useful choice.

You’ve got many options for turning the leg-focused station into a truly versatile, multi-functional solution for working out your entire body—not just your upper back, but lower back, shoulders, biceps, and forearms.

Try incorporating these exercises into your next Back Day workout, and take your back muscle and strength to the next level.

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6 Best Power Racks with Lat Pulldown. Looking to add a power rack with a lat pulldown attachment to your home gym? Here is a breakdown of the best squat racks with lat pulldown for every gym and budget.

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The Rogue RML-390F is the top flat foot squat rack on the market. Here’s a full look at this squat rack, including key features, pros, cons, and how it compares to other flat-footed squat racks.

Rogue is a legend in the squat rack game, and the RML-390F Flat Foot Monster Rack is the best squat rack for lifters who want a sturdy rack for their home gym that doesn’t need to be bolted down.

In this review, we will dive into the specifics of the RML-390F, including the things we like the most about this rack, some of the cons, and why it’s the best flat foot squat rack on the market.

Let’s jump right in!

Why Trust Us

We are serious about squat racks and power racks, having tested and lifted over 50 racks through the years.

From power racks to half racks to squat stands, we’ve used and abused the best squat racks for home and garage gyms over the years, using feedback from our team and community to rank and order the top options out there.

Between our deep and ongoing hands-on experience, and our extensive experience as competitive powerlifters, CrossFitters, and hard-core home gym enthusiasts, we go hard in the paint when it comes to reviewing racks.

The Rogue RML-390F Flat Foot Monster Rack – The Pros

Alrighty, let’s get right into the things that stand out the most about this particular rack.

1. Flat-footed design

The Rogue RML-390F is the best flat foot squat rack on the market.

Why would you want a flat foot squat rack? Well, for starters, you don’t need to bolt it down to the floor.

For people who don’t want to bolt the rack into their weightlifting platform, or damage their floor by screwing or bolting the rack into their basement or home floor, a float foot rack provides a stable option.

2. The RML-390F is strong as hell

The frame of the RML-390F is built with 11-gauge steel (which is significantly stronger than the cheapo racks you will find on Amazon) and has a thick and beefy 3” x 3” frame.

A 3” x 3” frame is as thick as it gets for home gyms, and is more than suitable for just about every lifter on the planet.

(To give you an idea of how beefy the rack is, *most* racks designed for home gyms use 12- or 14-gauge steel and a skinner 2” x 2” frame.)

The rack also has gussets to strengthen the base at the bottom of the four uprights for added stability.

3. Small footprint

The base of the RML-390F is just 48” x 49”, with a lifting area between the uprights of around 30”.

This makes the rack one of the better options for homes and garages that have narrower and smaller workout areas.

4. Westside Hole Spacing

Westside Hole spacing has become all the rage in recent years with squat racks coming out on the market.

Rogue led the way with this, partnering with the legendary Louie Simmons (RIP) from Westside Barbell.

The crux of Westside hole spacing is reducing the space between holes on the uprights, giving lifters significantly more options for where they want to place J-hooks and their barbell.

5. Safety attachments included

One of the main benefits of a power rack is being able to use it as a spotter for heavy lifts.

By using spotter arms, spotter pins, or safety straps, you can lift with full confidence that you can ditch the barbell safely and without dropping a fully loaded barbell through your floor.

See also: Squat Rack Spotter Pins vs. Safety Arms: Pros, Cons and Differences

I’ve witnessed a ton of injuries over the years at the gym from lifters not using the safety attachments and then flailing to not drop the barbell, hurting themselves—sometimes quite seriously—in the process.

Rogue ships spotter pins and their high-quality J-cups along with the RML-390F so that you can get lifting more safely on day one.

6. Available as a conversion kit

If you are already the owner of a Rogue SML-2 Squat Stand or the SML-3, you can purchase a RML-390F conversion kit to turn your squat stand into a flat footed monster.

The conversion kit retails for just over $500 and only works with these specific Rogue squat stands.

7. All the additional attachments you will ever need

The Rogue RML-390F is part of the Monster Lite series of power racks. The number of power rack attachments in the Monster Lite line is hilariously long, including:

• Vertical barbell holder
• Monster Lite Matador (dip station)
• Vertical bar holder
• Infinity band pegs (not recommended unless you bolt the rack down)
• Spotter arms
• Adjustable Monolift
• Safety straps (SUPER recommend these over spotter pins!)
• Leg roller
• Battle rope anchor
• Various pull-up bars (multi-grip, single bar, Crown pull-up bar, etc)

And more.

Getting a squat rack is just the first step in building a killer rack that can be used for every exercise you can dream of.

8. Made in the USA

Finally, we gotta give Rogue credit where credit is due.

They make bomb-proof lifting equipment in the good old U.S.A. with American (and sometimes Canadian) steel.

The Rogue RML-390F is completely manufactured at their factory in Columbus, Ohio, one of the very, very few strength training equipment companies that do so.

Rogue RML-390F – The Cons

Okay, now that we’ve sung the RML-390F’s praises on repeat, it’s time to point out what you might not be so wild about.

They include:

Pricier compared to other flat foot racks.

She’s a spicy, err, pricey power rack!

The rack starts at $895, which is more expensive compared to other flat-footed power racks.

In comparison, consider:

So, the RMl-390F retails for *about* a hundred dollars more than other similarly-designed options.

However, the RML-390F is considerably thicker and stronger than both racks and has more additional attachment options, so in this case, you do pay for what you get.

Rogue RML-390F Flat-Footed Squat Rack – Who Is it For?

Like most Rogue squat racks, the RML-390F is exceptionally well-built. It includes a long line of optional attachments for true customization.

And Rogue’s customer service is exceptional—anytime I’ve emailed them about something, big or small, they’ve gotten back to me within hours.

Lifters who want a squat rack at home without having to bolt it down to the floor will LOVE this rack.

It’s sturdy, and built like a tank, and you don’t need to bolt it to the floor or lifting platform to lift securely and with peace of mind.

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Ready to take your pull-up training to the next level in the comfort of your own home? Here are the best squat racks with pull-up bars for every budget and lifter.

One of the best investments you can make for your workouts and health is a squat rack.

But the squat rack is just the beginning…

The real fun comes in adding accessories and attachments to the rack to make it a truly versatile station for upper and lower body workouts.

And a pull-up bar is one of the least expensive and most effective add-ons for a power rack.

Fortunately, most of the best squat racks on the market already come with a killer pull-up bar.

In this guide, we look at the top power racks and squat racks with a pull-up bar.

Why Trust Us

At YourWorkoutBook.com, we have tested and researched over 50 different squat racks and power racks through the years. Some great, most good, and some, well, stinky.

We’ve left them outside, dropped heavy stuff on them (over and over), and done more pull-ups on them than we can count.

This roundup combines two things that we are extremely passionate about: squat racks and doing pull-ups until the wheels fall off!

How We Chose

There were five things that we specifically looked for when recommending a quality squat rack with a pull-up bar:

Variable grips.

A straight pull-up bar is fine for some, but having grip options means you can mix up the muscle activation on the pull-up bar.

Additionally, some lifters will prefer a neutral grip as it’s easier on the elbow and wrist joints.

Different heights.

We know that the area and height in a home/garage gym varies wildly, so we narrowed down our picks to include racks that work for low clearance, small, and “regular” height workout areas.

Pull-ups add an extra dimension of height with racks—your head is going to go above the rack at the top of a pull-up—so height is the most important dimension of the rack.

Bar thickness.

Power rack makers often have the option of bar thickness when it comes to pull-up bars.

A thicker bar helps to activate your forearms, working your gripping muscles, and is also preferable for lifters with longer fingers and bigger hands.

Brand reputation.

Dangling atop a squat rack with your full bodyweight—plus whatever else is loaded on the rack, means you should be able to trust the construction and quality of the rack.

In this guide, we stuck with the squat rack brands that we trust the most so that you can hammer out your workouts and endless pull-ups with peace of mind.

Budget.

Of course, not everyone has the money to build out a gym like the traveling five-star strength facility that is The Rock’s personal home gym.

We looked for a balance of features and budget when settling on the best racks with a pull-up bar.

Now, let’s get to our top picks!

Best Power Racks with Pull-Up Bars

Rogue R-4 Power Rack

⭐ Best full-size rack with pull-up bars

We’ve tested and used a lot of Rogue racks over the years, including the Rogue R-3, RM-6 Monster Rack 2.0, and yup, the Rogue R-4 Power Rack, which is my choice for best full-size rack with pull-up bars.

There are two reasons for this.

First, Rogue makes absolutely killer equipment. They are one of the very, very few companies that manufacture their racks in the USA with American steel.

So, they get big brownie points for brand rep and quality.  

Second, customization options—particularly with the pull up bar—is legit.

The R-4 comes with a skinny bar at the front and dually fat/skinny bar at the back of the rack, but because it is part of the Infinity line of Rogue squat racks, you also get a long line of additional options for pull-up bars, including.

The different types of pull-up bars you can attach to the R-4 include:

• Rogue Crown Pull-Up Bar
• Infinity Socket Pull-Up Curl Bar
• Rogue Neutral Grips (for hammer curl pull-ups)
• Dirty South Bar
• SPEAL Pull-Up Bar 2.0
• X-43M Multi-Grip Crossmember

There is even a Kids Pull-Up Bar to get your kids started on doing chin ups and pull ups.

Beyond the Wide World of Pull-Up Options, the R-4 is a butt-kicker of a rack, with a 2” x 3” 11-gauge steel frame, Westside Hole spacing, and safety pins and J-cups to spot you and rack your barbell.

The catch?

Rogue racks are more pricey than the garbage you are going to find on Amazon (you get what you pay for, after all…) and all of the fancy-pants pull-up bars are an additional charge on top of the starting price of $1,120.

Things I really like about the R-4:

• Tons of different pull-up bar options
• Built like an absolute tank (so it will last forever)
• Tons of other attachment options available
• Westside hole spacing (25mm)
• Made in the USA

Bells of Steel Hydra Flat Foot 3” x 3” Power Rack

⭐ Best heavy-duty rack with pull-up bar that won’t drain the bank account

Bells of Steel is one of the best budget-friendly brands for strength training equipment. And they have the pedigree to back it up, as their founder was a competitive powerlifter.

The Hydra Flat Foot 3” x 3” Power Rack is one of the most overbuilt power racks… at an obscenely affordable price.

The rack has 3” x 3” 11-gauge steel for a frame, gusted corners for added stability, and a float foot design (which means the squat rack doesn’t have to be bolted down).

For the pull-up aficionado, this is where things get really interesting.

The base pull-up bar is a simple straight bar, but for just a few bucks more you can upgrade to:

• Adjustable pull-up bar
• A double bar
• Multi-grip bar, or
• The fanciest of the bunch, a Globe pull-up bar which has an ungodly amount of grip and hand position options.

You can also add TWO different pull-up bars to the rack (one at the front, and one at the back), giving you an almost endless number of options for cranking out pull-ups.

BoS offers a huge number of customization options when it comes to the Hydra rack, so the price varies, but you can get a quality rig with a serious pull-up bar for around $600-800.

Additionally, the Hydra Series is a big upgrade on the BoS Commercial 5.1 Power Rack that had a 2.3” x 2.3” frame, which was kind of a pain in the ass when it come to attachments, as aftermarket attachments made by other brands could not work with the 5.1 rack.

The Hydra racks have “true” 3’ x 3” uprights, which makes them compatible with many of the big-brand racks (Rogue, REP, etc) that make their racks in the USA.

Key things that I like about the rack:

• Most affordable overbuilt rack with a pull-up bar
• Tons of customization options
• Five different pull-up bars to choose from
• Flat-foot option that doesn’t have to be bolted down
• It’s a “true” 3” x 3” rack, which means that it will work with many domestic rack brands’ attachments with 76.2mm x 76.2mm uprights.

Rogue SML-2 Squat Stand

⭐ Best squat stand with pull-up bar

Squat stands are an excellent lifting tool for more experienced lifters who are comfortable lifting outside the rack (versus power racks, which allow you to lift inside the rack with spotter pins or straps).

Nobody does them better than Rogue, and the Rogue SML-2 Squat Stand is my favorite squat stand for home gyms.

While the SML-2 doesn’t have the same flexibility in terms of pull-up bars, you do get the option between a single skinny bar (1.25” thick) or a dually fat/skinny pull-up bar for some grip versatility.

Other key features of the rack include a thickest-in-class steel frame of 3” x 3” 11-gauge steel, Westside hole spacing through the push/pull area, and American steel throughout.

And for lifters working in a multi-purpose space, like a garage, you can tilt the squat stand and roll it out of the way when done with your workout.

The only downside is that as with all squat stands, your customization options are a little limited. Adding things like a dip station or lat pulldown attachment obviously won’t work as you will pull the unit over.

Finally, the SML-2 is a 90” squat stand, which means it isn’t ideal for lower clearance rooms and areas like basements (check out the Rogue SML-1, which has a 70” height if you are getting set-up in a basement).

Key things I like about the rack:

REP-PR 1100 Power Rack

⭐ Best budget-friendly rack with multi-grip bar

When it comes to budget-friendly squat racks, there are a LOT of options. The only problem is that most of them are made by sketchy third-party sellers on Amazon with brand names that you’ve never heard of before.

That’s where REP Fitness, a US-based business that is popular with serious gym enthusiasts, steps in with the REP PR-1100.

At just $379, the PR-1100 is an entry-level power rack that has all of the usual bells and whistles someone getting started with a home-based rack will want and need.

See also: How Much Does a Squat Rack Cost? (Price of Every Kind of Rack)

Things like safety pins, premium J-hooks, and you better believe it—a kickass multi-grip pull-up bar!

Shorter users in low-ceiling workout areas can simply install the pull-up bar upside down to maximize space.

I love this kind of sneaky ingenuity.

(Also, if you want an even shorter squat rack, check out the REP PR-1050, which is basically the PR-1100’s little brother.)

Other features include different color choices, numbered uprights for even barbell placement, and free shipping.

That all said, if you are a more experienced lifter, and want a higher weight capacity, look elsewhere as the 14-gauge steel on the frame of the PR-1100 is best suited for entry-level and intermediate users.

Things that I really like about the PR-1100:

• Variable height options
• Multi-grip pull-up bar
• Four different color options
• Best budget-friendly rack on the market

More budget-friendly racks that have decent pull-up bar options:

Fitness Reality 810XLT Squat Rack – comes with a multi-grip bar and retails for around $300 when it is in stock on Amazon.

CAP Barbell Power Rack – only has a straight bar, but has different color options and a price tag of around $200-300.

Titan Fitness T-2 Series – another squat rack with a straight bar, the T-2 starts at just $340.

Profile PRO Folding Squat Rack with Multi-Grip Bar

⭐ Best folding squat rack with a pull-up bar

Folding squat racks are the best solution for lifters who want a durable and space-saving rack.

The only problem, when it comes to pull-ups at least, is that the bar used for pull-ups is typically used specifically as a cross-member to keep the uprights stable, limiting the types of pull-up bars available.

Because *most* racks fold to the side, the pull-up bar also has to be taken off when folded.

Not the case with the Profile PRO Folding Squat Rack with Multi-Grip Bar.

PRX Performance, one of the leaders when it comes to making the best folding squat racks, solved this problem by having the rack swing up and fold away vertically versus folding horizontally.

See also: 7 Types of Squat Racks for Your Home Gym

This means you don’t need to unbolt or unclip the pull-up bar between workouts.

When folded up, the Profile PRO takes up 108” to 114” of vertical space (so double-check your measurements and be aware that this rack is not suited to low clearance areas like basements unless you plan on leaving it down).

The Profile PRO is not the cheapest folding squat rack on the planet, starting at $1,299, but it’s extremely unique in its design and durability.

Plus, if you plan on hammering pull-ups like they owe you money, this is hands-down the best option when it comes to space-saving, folding racks.

What I really like about the Profile PRO folding rack:

• Folds up instead of to the side
• Available in a huge range of colors
• Comes with a multi-grip pull-up bar
• Different height options (90” or 96”)
• Original Pro PRX rack owners can upgrade to the multi-grip bar, too.

Other folding squat racks that have pull-up bars include:

Force USA MyRack Folding Squat Rack – this is a free-standing (only one on the market) folding rack that has a multi-grip pull-up bar for $700.

Rogue RML-3W – the most durable folding rack on the market, the RML-3W comes with a straight pull-up bar for $600.

Why Get a Squat Rack with a Pull-Up Bar?

Well, the obvious answer is that pull-up bars are for doing pull-ups. They are one of the best pound-for-pound exercises for building upper body strength.

And the right bar is super versatile. Mixing up grips—neutral, overhand, etc.—ensures that you are constantly mixing up the activation happening in your arms, shoulders and back.

An underrated reason to get a rack with a pull-up bar is that you can use other equipment on the bar.

I have my TRX straps hanging on the corner of my pull-up bar, and frequently use resistance bands draped over the bar to do banded lat pulldowns and face-pulls.

Ultimately, settling on a rack with a pull-up bar means that you can significantly increase the number of ways you can use your fancy new squat rack.

The Bottom Line

Squat racks are almost essential for even the moderately serious lifter who wants to get strong and build muscle at home.

Fortunately, there are more options than ever for squat racks that have pull-up bars.

And on top of that, if you are really serious about your pull-ups, there are plenty of excellent racks that have versatile bars for your chin-ups, pull-ups, and so on.

Choose the right squat rack with a pull-up bar for you and unleash the upper body gainz!

More Squat Rack Guides

10 Best Squat Racks for Home and Garage Gyms. A squat rack is the best purchase you can make for your workout goals. Here’s a detailed buyer’s guide and the best squat racks on the market right now for home gyms.

Power Racks vs Squat Racks: Pros, Cons and Differences. Wondering what the differences are between a squat rack and power rack? Read on for a detailed look at the pros and cons of each.