The rack pull lifts a barbell from pins set at about knee height, which shortens the range of a deadlift. It lets you handle heavy weights for the upper back, traps and lockout while taking some stress off the lower portion of the pull.
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How effective is this exercise for you?
4
Sets
5
Reps
Barbell
Equipment
9.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Traps, Back
➕
Secondary
Glutes
📋 How To Perform Rack Pull
1
Set a barbell on safety pins at knee height (or just below), inside a power rack.
2
Grip the bar just outside your knees, back flat, chest up.
3
Drive through your heels and stand up by extending your hips.
4
Squeeze your back and glutes hard at the top.
5
This partial-range pull lets you overload your back and grip safely.
💡 Benefits of Rack Pull
Builds the upper back, traps, glutes and grip with heavy loads, and strengthens the lockout portion of the deadlift. It is a useful tool for lifters who want to overload the top of the deadlift or who have trouble pulling from the floor.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 3 to 6 reps with the bar set just below the knee. Pull the slack out of the bar first, and stand tall by driving the hips forward.
⚠️ Common Mistakes to Avoid
Setting the pins too high so it becomes a shrug
Rounding the back at the start
Locking out by leaning backward
✅ Pro Tips
Set the bar around knee height and pull the slack out first
Stand tall by driving the hips forward, not leaning back
🛡️ Safety Notes
Heavy loads stress the spine. Keep a neutral back and avoid maximal attempts until your form is consistent, and use straps or chalk if grip is limiting.
🔁 Progressions & Regressions
Make it harderlower the pins or add pauses.
Make it easierRomanian deadlift or a lighter weight.
