Reviewed June 2026
Rack Pull
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Primary
Back
Secondary
Traps, Glutes, Hamstrings
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Rack pulls start the deadlift from an elevated position, bypassing the hardest part of the lift from the floor. You can handle 20-30% more weight than your full deadlift, overloading your upper back, traps, and grip. When lockout is your weakness, rack pulls fix it.
Coaching Note
Set the pins at knee height or just below. The bar should not slam onto the pins—lower with control. Keep your lats engaged like you are protecting your armpits. This is heavy work; treat it with respect.
Muscles worked: Rack Pull
Why This Exercise Works
Rack pulls allow supramaximal loading compared to full deadlifts because the shortened range of motion bypasses the weakest part of the lift. The upper back and traps work intensely to maintain position against heavier loads. Grip strength is severely tested. The reduced hip flexion demand shifts emphasis from hamstrings and glutes toward the posterior chain muscles that control lockout.
Also targets: traps, Glutes, Hamstrings
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We slot it into the right day with sets, reps, and progression you can follow.
Rack Pull form guide
- 1
Set safety bars at knee height or higher.
- 2
Position bar on safeties.
- 3
Grip bar and set your back.
- 4
Drive through legs and hips.
- 5
Lock out at the top.
- 6
Lower with control for optimal results.
What are the best tips for the Rack Pull?
Great for lockout strength.
Can go heavier than full deadlift.
Focus on upper back engagement.
Keep bar close for optimal results.
When to Use the Rack Pull
Use rack pulls after full deadlifts to overload the lockout or as your primary pull when your lower back needs a break. Program during strength phases when you want heavy loading. Once per week is plenty—they tax recovery.
What are common Rack Pull mistakes to avoid?
Rounding back which increases risk of spinal injury.
Not engaging lats for optimal results.
Hitching the weight.
Is the Rack Pull right for you?
Powerlifters struggling with deadlift lockout. Bodybuilders wanting heavy trap and upper back loading. Lifters recovering from back issues who want to maintain pulling strength.
How many sets and reps of Rack Pull should you do?
Recommendation: 3-4 sets of 5-6 reps. Rest 2 minutes.
Muscle Growth
6-8 reps
Rest 90s-2min
Strength
3-5 reps
Rest 2-3min
Endurance
8-10 reps
Rest 60s
Where to Use in Your Workout
Position after your main deadlift work to overload the lockout, or use as your primary pull when managing lower back fatigue. The heavy loads tax recovery, so limit to once per week.
Sample Workout Blocks
Week 1: 4x5 @ RPE 7 | Week 2: 4x4 @ RPE 8 | Week 3: 5x3 @ RPE 8 | Week 4 (deload): 3x5 @ RPE 6
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Get Your Custom PlanWhere Rack Pull fits in your workout
MySetPlan places Rack Pull inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
- Lat Pulldown4 × 8
- Row Variation3 × 10
- Rack Pull3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the Rack Pull?
Other Variations
- Below-Knee Rack Pull
- Block Pull
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Rack Pull — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Set safeties properly.
- Don't hitch weight.