Rack Pull: Muscles Worked and How to Do It
TL;DR
The rack pull is a partial deadlift that starts from pins set below or above the knee, putting extra demand on your lower back and traps. Your glutes and hamstrings drive your hips through, and your forearms work overtime just to hang on to the heavier weight this shortened range allows.
- Primary muscle:
- Lower back
- Secondary muscles:
- Forearms, Glutes, Hamstrings, Traps
Muscles worked
Your lower back works hard to keep your spine braced as you pull a heavier weight than a full deadlift allows, since the shortened range removes the toughest part off the floor. Your traps also load up more here, especially near lockout as you pull your shoulders back.
Your glutes and hamstrings extend your hips to drive the bar up and lock you out. Your forearms get put to the test too, since the heavier loads rack pulls allow make grip the first thing to give out.
Log Rack Pull in PR Streak
PR Streak's library has 873 exercises, each with photos and step-by-step instructions like this one. Log this move and see what you lifted last time right next to every set, with every PR caught automatically and a chart for every exercise.
How to do it
- Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
- With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
- Return the weight to the pins and repeat.
Form tips
- Set the pins just below or above your knees, using the same braced position you'd use for a deadlift.
- Pull your shoulders back hard at the top instead of just standing the bar up.
- Use a mixed grip, hook grip, or straps once grip starts limiting the weight.
- Return the bar to the pins under control rather than dropping it.
Exercise details
| Equipment | Barbell |
|---|---|
| Level | Intermediate |
| Mechanic | Compound |
Used by lifters following PPL, 5x5, upper/lower, and more.
Frequently Asked Questions
Is the rack pull the same as a deadlift?
No. A rack pull starts from raised pins, so it skips the hardest part of a deadlift off the floor and lets you handle more weight. It still trains your lower back, glutes, hamstrings, traps, and forearms, but through a shorter range of motion.
How heavy should rack pulls be?
Because the range is shorter, many lifters use rack pulls for low reps, 6 or fewer, at 85% of their 1RM or more, to build strength and grip. Check your working numbers with the 1RM calculator first.
More lower back exercises
Exercise instructions and photos come from the free-exercise-db library, public domain, the same library used inside the PR Streak app.
