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.
Updated
Primary muscles: Upper Back, Traps. Supporting muscles: Glutes, Hamstrings, Lower Back, Forearms. Equipment: Barbell.
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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