Rack Pull
Back
Weight & Reps
Barbell
Rack pulls are a partial range-of-motion deadlift performed from pins in a power rack. They target the upper back, traps, and lockout strength while allowing heavier loads than full deadlifts.
How to Do Rack Pull
- Set the rack pins at just below or just above knee height
- Grip the bar, brace your core, and drive your hips forward to lift
- Focus on squeezing your traps and upper back at lockout
- Lower the bar under control back to the pins — don't drop it
Form Cues
- Set the rack pins at just below or just above knee height
- Grip the bar, brace your core, and drive your hips forward to lift
- Focus on squeezing your traps and upper back at lockout
- Lower the bar under control back to the pins — don't drop it
Common Mistakes to Avoid
- Setting the pins too high, which turns it into a shrug instead of a meaningful pull
- Leaning back excessively at lockout instead of standing tall with neutral spine
- Bouncing the bar off the pins between reps instead of resetting properly
Muscles Worked
Primary
Trapezius
Erector Spinae
Rhomboids
Secondary
Gluteus Maximus
Latissimus Dorsi
Forearm Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the rack pull work?
Rack pulls primarily target the trapezius, erector spinae, and rhomboids, with secondary work from the glutes, lats, and forearm flexors. The reduced range of motion allows you to overload the upper back and lockout.
How much should a beginner rack pull?
Beginners typically rack pull 20-40% more than their conventional deadlift. If you deadlift 185 lbs, start rack pulls around 225-260 lbs. The shorter range of motion allows heavier loads.
Rack pulls vs deadlifts — which is better?
Deadlifts are the better overall exercise for building full posterior chain strength, while rack pulls are a supplementary exercise for strengthening the lockout and overloading the upper back. Use rack pulls to assist your deadlift, not replace it.
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