Rack Pull
A partial deadlift from rack pins at knee height. Overloads the top half of the pull and builds the upper back, traps, and grip with heavy weight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set the bar on rack pins or blocks at knee height or just below.
- Grip just outside the legs with a neutral spine and shoulders over the bar.
- Brace the core and pull the slack out of the bar.
- Drive through the heels and extend the hips until you stand tall.
- Squeeze the glutes and upper back at lockout without leaning back.
- Lower the bar under control back to the pins and reset.
Watch for
- Rounding the lower back off the pins.
- Hitching the bar up the thighs.
- Overextending the spine at the top.
Breathing
Inhale and brace before each pull, exhale at lockout.
Tip
Add straps when your grip fails before your back does.
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