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 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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, the Dumbbell Romanian Deadlift builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Dumbbell Romanian DeadliftWhat muscles does the Rack Pull work?
The primary mover is your back. As a legs movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have a barbell or a squat rack for the Rack Pull?
The Single-Leg Romanian Deadlift trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell or a squat rack available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Single-Leg Romanian DeadliftRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.