Rack Pull
A partial deadlift performed from an elevated starting position in a squat rack, allowing heavier loads and a shorter range of motion than a full deadlift, commonly used to build upper-back and grip strength.
Equipment: Barbell, Squat rack
How to do it
- 1Set the safety pins in a squat rack at roughly knee height and load a barbell on top of them.
- 2Set up as you would for a deadlift, gripping the bar just outside your legs with your back flat.
- 3Drive through your heels and extend your hips to lift the bar, keeping it close to your legs.
- 4Lower the bar back down to the pins under control, resetting for each rep.
Common mistakes
- Rounding the lower back to compensate for the reduced range of motion instead of keeping it flat.
- Loading too much weight too soon, since the shorter range of motion tempts lifters to go heavier than their technique supports.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Rack Pull safe for beginners?
The Rack Pull is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, building a base with the Dumbbell Row first is a reasonable place to start.
See the Dumbbell RowWhat muscles does the Rack Pull work?
The primary mover is your back. As a legs movement, it also involves your biceps and rear shoulders.
How do I make the Rack Pull harder as I get stronger?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
Related exercises
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