Rack Pulls
Intermediate level · Equipment: Barbell · Compound · Pull
Primary muscles: Lower Back
Secondary muscles: Forearms, Glutes, Hamstrings, Traps
How to perform Rack Pulls
- Step 1. 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.
- Step 2. 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.
- Step 3. Return the weight to the pins and repeat.
Frequently asked questions
What is the ideal starting height for a rack pull?
Set the safety bars so the barbell rests just above or just below the knees. This range maximizes mechanical advantage while maintaining significant tension on the posterior chain.
Which muscles are primarily targeted during this movement?
The rack pull focuses heavily on the spinal erectors, trapezius, and rhomboids. It emphasizes the lockout portion of a deadlift, placing intense load on the upper and middle back.
What is a common technical error to avoid during the lift?
Avoid hyperextending the lower back at the top of the movement. Focus on driving the hips forward to meet the bar rather than leaning the torso backward excessively.
How should a beginner approach this exercise safely?
Start with the bar set higher in the rack to limit the range of motion while mastering hip hinge mechanics. Gradually lower the pin height as mobility and core stability improve.
How should rack pulls be programmed for strength and hypertrophy?
Perform 3 to 5 sets of 5 to 8 repetitions using heavy loads. Due to the high central nervous system fatigue, limit this exercise to once per week.
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