Rack Pull
Primary
Back
Secondary
Traps, Glutes, Hamstrings
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
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.
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: , Glutes, Hamstrings
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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 PlanWhat are good alternatives to the Rack Pull?
Other Variations
- Below-Knee Rack Pull
- Block Pull
Frequently Asked Questions About the Rack Pull
The Rack Pull primarily targets the Erector spinae, Trapezius, making it an effective exercise for back development. Secondary muscles worked during the Rack Pull include Glutes, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Forearms.
The Rack Pull is rated as intermediate difficulty, meaning it requires some training experience. Powerlifters struggling with deadlift lockout. Bodybuilders wanting heavy trap and upper back loading. Lifters recovering from back issues who want to maintain pulling strength. Focus on proper technique and consider starting with easier variations.
For the Rack Pull, the recommended approach depends on your goals. 3-4 sets of 5-6 reps. Rest 2 minutes. For strength, use 3-5 reps. For muscle growth, perform 6-8 reps. For endurance, complete 8-10 reps.
The Rack Pull typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Rack Pull include: Deadlift, Block Pull. These exercises target similar muscle groups as the Rack Pull and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Set safeties properly.
- Don't hitch weight.