Rack Pull
Muscles worked
Instructions
- 1Set 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.
- 2With 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.
- 3Return the weight to the pins and repeat.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Rack Pull
The rack pull is a partial deadlift, the bar set on rack supports at knee height or slightly below. You pull the bar to a locked-out hip position over a reduced range, which lets you handle very heavy loads, often more than your full deadlift. It targets the lower back, the traps and the lats, and strengthens the top of the deadlift. Keep the back flat and braced, bar close to the legs, and drive the hips forward at the end of the movement. It is an excellent exercise for building back thickness and training the lockout under heavy load.
check_circleBenefits
- check_circleStrengthens the lower back and traps with heavy loads
- check_circleReduced range that spares the hips and knees
- check_circleImproves grip and the deadlift lockout
- check_circleBuilds lockout strength useful for personal records and strength competitions
- check_circleAllows progressive overload without the lower-back limitation of the floor position
lightbulbExecution tips
- lightbulbSet the bar at knee height or just below
- lightbulbKeep a flat back and open chest before pulling
- lightbulbDrive the hips forward to lock out the movement
- lightbulbKeep the bar close to the legs throughout the pull
- lightbulbGrip the bar firmly and engage the lats before breaking the weight off the pins
warningCommon mistakes
- warningRounding the lower back under the load
- warningPulling with the arms instead of the hips
- warningExcessive back hyperextension at lockout
- warningLetting the bar drift away and increasing lumbar leverage
- warningLoading too heavy too fast before mastering lumbar bracing
tuneVariations and alternatives
- tuneHigh-pin rack pull — bar set higher, isolates the upper back and traps more.
- tuneDeficit rack pull — bar set slightly lower, closer in range to a full deadlift.
- tuneMixed-grip rack pull — one hand pronated, one supinated, to secure very heavy loads.
- tuneIsometric rack pull — a few-second static hold at lockout to reinforce the finishing position.
person_checkWho it's for and level
The rack pull mainly suits intermediate and advanced lifters who already master the full deadlift and want to specifically strengthen lockout and back thickness. It's especially useful for strength athletes (powerlifting, strongman) who struggle at the top of the pull, as well as anyone wanting to build the back with very heavy loads without pulling from the floor every session. It suits beginners less well, since they haven't yet automated a solid flat-back posture under load.
shieldSafety and precautions
The rack pull moves very heavy loads over a short range, which can tempt lifters to neglect technique: rounding the lower back is especially risky given the weight involved. People with lower-back pain or a disc herniation should be cautious, limit the load, or avoid the exercise during acute flare-ups. Warm up progressively with increasing loads before the working set, and use a lifting belt on maximal loads. Never chase a record without flawless technique already validated at moderate load.
calendar_monthWhere to place it in your program
Place the rack pull at the end of a back or pulling session, after the full deadlift or a horizontal row, so the lower back isn't pre-fatigued for more technical lifts. Work in short, heavy sets, 3 to 5 sets of 3 to 6 reps, with loads near or above your full deadlift. One to two sessions a week is enough, with at least 72 hours before another session that heavily loads the lower back. It pairs well with core bracing and trap work.
helpFrequently asked questions
What's the difference between a rack pull and a deadlift?
The rack pull starts at knee height over a shorter range, allowing heavier loads while emphasizing the top of the pull and the back.
What height should I set the bar for rack pulls?
Usually at knee height; lower increases range and hamstring involvement, higher isolates the upper back.
Is the rack pull useful if I already deadlift?
Yes: it lets you load the top of the lift heavier than your full deadlift, which strengthens the lockout and back thickness. It is an excellent complement, especially if your weak point is the top of the pull.
Can the rack pull replace the full deadlift?
No, it complements rather than replaces it: it skips the bottom phase and the pull off the floor, which matters for competition and overall strength. Use it as an addition to strengthen the top of the lift.
What load should I use compared to a regular deadlift?
You can typically load 10 to 20% more than a full deadlift, since the reduced range removes the hardest part of the lift. Adjust progressively based on your technique and how your lower back feels.
Is the rack pull suitable for beginners?
It's better to first master the full deadlift and solid lumbar bracing before adding rack pulls, since the heavy loads involved demand an already solid technique. A beginner can start light to learn the lockout position.
Which muscles does the rack pull work the most?
It mainly targets the spinal erectors, traps and lats, with strong forearm involvement for grip. It's an excellent exercise for overall back thickness.
Should I use lifting straps for the rack pull?
They're useful once grip becomes the limiting factor before the back, especially at very heavy loads. To build grip strength, alternate sets with and without straps.
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