Rack Pull

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand with feet hip-width apart in front of the barbell set on safety pins in a power rack at or just below knee height.
• Grip the bar shoulder-width apart, hinge at your hips, and keep your spine completely neutral.
• Engage your upper back by pulling your shoulder blades together, then lift the bar by driving your feet down and pushing your hips forward.
• Stand tall and squeeze your glutes at the lockout without hyperextending your lower back.

Common mistakes

• Rounding the spine, especially the lower back, during the initiation of the lift.
• Hyperextending the lower back at the top lockout instead of maintaining a vertical, neutral spine.
• Jerking the barbell off the pins rather than building tension and pulling smoothly.

Frequently asked questions

Where should the safety pins be set for a rack pull?

The pins are typically positioned just below or just above the knee, depending on which range of motion you want to target.

What is the primary benefit of rack pulls over floor deadlifts?

They place greater emphasis on the upper back and traps while reducing the demand on the hamstrings and lower back, allowing for heavier loads.

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