Back · Compound

Rack Pull

A partial deadlift from pins at knee height that overloads the upper back and lockout.

MAIN MUSCLE
Upper back, Trapezius, Erector spinae
ALSO WORKS
Glutes, Hamstrings, Forearms
EQUIPMENT
Barbell
LEVEL
Intermediate
REPS
4-8
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set the bar on safety pins at or just below knee height.

  2. Grip just outside the legs, brace and set a flat back.

  3. Drive the hips forward and stand tall with shoulders back.

  4. Lower the bar back to the pins under control.

COMMON MISTAKES

  • Rounding the lower back; keep a neutral spine and brace before each rep.
  • Squatting the weight up; push the hips back and keep shins close to vertical.
  • Letting the weight drift away from the legs; keep it close to the body.

TIPS

  • Push the floor away and finish by squeezing the glutes, not by leaning back.

QUESTIONS

Which muscles does Rack Pull work?

The main muscle is Upper back, Trapezius, Erector spinae. It also works Glutes, Hamstrings, Forearms.

How many reps should I do?

FORGE suggests 4-8 reps for Rack Pull. The app adjusts sets and reps to your goal and level.

What can I do instead of Rack Pull?

These train the same muscles: Conventional Deadlift, Barbell Shrug, Barbell Bent-Over Row.