Rack Pulls

Rack pulls use a squat rack to put a twist on the conventional deadlift exercise. They use a smaller range of motion that focuses on the upper portion of the lift. This exercise efficiently enhances grip strength and builds back and leg muscles.

Rack pulls can teach good lifting techniques to beginners before progressing to a full deadlift. Due to the smaller range of motion, experienced lifters can pull a heavier load than in a traditional deadlift.

Whether your goals are strength, power, or definition, you can program rack pulls into your routine using the tips below.

How To Do

  1. Line up the squat rack spotter arms at about knee height.
  2. Place the barbell on the squat rack.
  3. Add weight plates to the desired lifting load.
  4. Stand directly behind the barbell with your feet hip-width apart, with your toes slightly facing outward.
  5. Get into the start position by hingeing from the hips. The knees will be bent.
  6. Squat back slightly and lean forward until your hands are at knee height.
  7. Hold the barbell with an overhand grip (palms down). Your hands should be slightly wider than shoulder width.
  8. Keep the arms straight down in front of the body throughout the exercise.
  9. Exhale and press the feet into the floor.
  10. Lift the upper body to an upright position. Press the hips slightly forward.
  11. Hold the top position for a few seconds.
  12. Hinge forward from the hips and lower to the starting position.

Tips From Expert

  • Maintain a neutral spine throughout the exercise. Rounding the back can cause strain.
  • Keep your gaze forward. A neutral position protects the neck and spine.
  • In the upright position, avoid arching the back or excessive backward leaning. This can strain the lower back.
  • Firmly press the feet downward and outward. This protects the knees and prevents them from caving inward.
  • Squeeze the shoulder blades towards the spine to activate the upper back.
  • Engage the abdominals to support the back.

Optimal Sets and Reps

Now that we understand how to perform rack pulls effectively, let's look at programming recommendations.

Training Type Sets Reps
Strength Training 3–6 4–6
Hypertrophy 3–4 8–12
Endurance Training 2–3 12–15
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Rack Pulls

How to Put in Your Workout Split

Rack pulls strengthen the back side of the body, known as the posterior chain. They target the erector spinae and trapezius muscles in the back. Additionally, rack pulls are excellent for glute and hamstring strengthening.

This exercise fits well into any workout split. It can be added to other leg workouts as part of an upper-lower body split routine. You can also incorporate it into a back-strengthening routine in a chest-back split program.

Rack pulls are also well-suited for full-body workouts. You can efficiently work your back and legs with one exercise.

Add rack pulls to your program using the load recommendations based on your one-repetition maximum. This refers to the most weight you can lift in a single rep with proper form.

  • For power, use 80%–100% of 1RM.
  • For hypertrophy, use 60%–80% of 1RM.
  • For endurance, use 40%–60% of 1RM.

Primary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Erector Spinae

The erector spinae is composed of three muscle groups on either side of the spine. They run the length of the spinal column, from the neck to the lower back.

During rack pulls, this muscle group provides support and stability to the spine throughout the exercise. It also extends the spine in the lifting phase of a rack pull.

In a different deadlift variation, the muscle activation rate for the erector spinae was 89.51%. This gives us a good idea of how hard the erector spinae works during rack pulls.

For other exercises that effectively target the back muscles, try these back workouts at home.

Upper Trapezius

The trapezius is a broad, flat upper back muscle consisting of three parts. The upper trapezius is the top portion of the muscle group. It originates at the base of the skull and the neck and inserts on the back of the collarbone.

The trapezius supports the spine when the body is upright. The upper trapezius lifts and stabilizes the shoulder blades. It also turns the head from side to side and extends the neck (tilts the head back).

The primary function of the upper trapezius during a rack pull is to stabilize the shoulder blades. It keeps the shoulder blades in a fixed position, which keeps the arms in an optimal position.

As a spinal stabilizer, the trapezius is further activated as the body extends to an upright stance.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Gluteus

The gluteus muscle group is made up of three sections: gluteus maximus, gluteus medius, and gluteus minimus. This large and powerful muscle group connects the back of the pelvis to the thigh bone (femur).

The primary role of the glutes is hip extension (straightening). They work with the hamstrings to pull the leg down and back when lifted in front of the body. The glutes push the hips forward when rising from a sitting or squatting position.

When lifting out of a squat position during rack pulls, the glutes extend the hips and press them forward. They also act as pelvis stabilizers during the exercise.

Rack pulls pair well with these dumbbell glute exercises for an effective glute strengthening routine.

Hamstrings

The hamstrings are the muscle group in the back of the upper legs below the glutes. The three muscles that make up the hamstrings are the bicep femoris, semitendinosus, and semimembranous. They originate on the pelvis and are inserted just below the knee joint.

During rack pulls, the hamstrings flex the knees as you squat. They extend the hips as you press out of the squat into a standing position.

The muscle activation rate for the bicep femoris muscle in a deadlift variation was 92.27%. This indicates the hamstrings are highly active in a rack pull.

Quadriceps

The quadriceps are the powerful muscle group at the front of the upper leg. They are composed of four sections: vastus lateralis, vastus medius, vastus intermedius, and rectus femoris. They connect the pelvis and the upper thigh bone to the knee.

In the starting position of a rack pull, the quadriceps facilitate the hinge forward from the hips. Lifting out of the squat, they straighten the legs at the knee joint. The quadriceps also work to stabilize the knee joint during the exercise.

Latissimus Dorsi

The latissimus dorsi (lats) is a broad muscle spanning the mid to low back. This muscle group connects to the ribs, spine, and pelvis and inserts on the inner upper arm bone.

The lats extend the shoulder, moving it in a downward or backward direction. They also internally rotate the shoulder and bring the arm towards the body. When the arms are extended overhead, the lats bring the upper body forward and upward, like in a chin-up.

In a rack pull, the shoulders start in a flexed position, and the lats extend the shoulders. This means during the lift, the lats pull the arms back towards the body. When performing rack pulls, the lats assist in force production for the pull.

Middle Trapezius

The middle trapezius lies across the upper back below the upper trapezius. It runs from the spine to the top of the shoulder blade and the outer collarbone.

In rack pulls, the middle trapezius works with the upper and lower portions to stabilize the shoulder blades. Securing the shoulder blades in place helps with proper shoulder alignment for the pull. To maximize trapezius engagement, actively squeeze the shoulder blades towards the spine.

Lower Trapezius

The lower trapezius is the bottom, v-shaped muscle in the trapezius group. It originates on the spine of the mid-back and inserts on the shoulder blades.

When executing rack pulls, the lower trapezius works as a stabilizer for the shoulder blade. In the standing portion of the move, the lower trapezius contributes to spinal stability.

Equipment

Barbell

Power Cage

Power Cage

Offers adjustable safety bars for secure lifts. Always check bar height before starting to ensure proper support.

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Barbell Shrug

Barbell Seated Good Morning

Barbell Sumo Deadlift

Single Arm T Bar Row

Barbell Seal Row

Barbell Pendlay Row

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Face Pull

Hyperextension

Cobra Stretch

Cat-Cow Stretch

Supermans

Dynamic Plank

Bodyweight Single-leg Deadlift

Bird Dog

Reverse Plank

Rear Delt Fly Machine

Who Should Do?

Bodybuilders

Bodybuilding requires high-volume lifting to gain muscle mass and definition. Due to the elevated starting position, rack pulls allow for a heavier load than a deadlift. This makes them a great exercise for hypertrophy in the trapezius and the legs.

High-volume training can mean lengthy workouts for bodybuilders. Compound exercises, like rack pulls, are an efficient way to target multiple muscle groups at once. They contribute to hypertrophy while cutting down long training sessions.

Jump Sport Athletes

Many sports require lower body strength and power for explosive jumps. Jump height aids sports performance in activities like basketball, volleyball, handball, and high jump.

Rack pulls have been shown to increase jump height. The quadriceps, hamstrings, and glutes all work to generate the propulsive force necessary to jump. Strengthening these muscles improves the explosive power of the legs, leading to higher vertical jumps.

Who Should Not Do?

Those With Back Problems

Rack pulls involve loading the lower back and lifting against resistance. The mechanics of a rack pull compress the lower back and put stress on the spinal discs.  This pressure can worsen some back conditions, like disc-related back injuries.

Rack pulls require a good technique to safely manage the amount of strain placed on the lower back. Lifting with improper form further increases the risk of exacerbating existing back conditions.

Those with back problems should consult a healthcare professional for appropriate exercise recommendations.

True Beginners

Lifting heavy loads from a forward-hinged position necessitates proper form and good technique. Executing moves with improper form, too much weight, or poor conditioning often leads to injury. The spine is one of the most common sites of exercise-related injury.

Misalignment or insufficient back support during rack pulls and deadlifts can cause back injury. Those new to weightlifting need time to develop the initial strength and lifting form to support heavy loads. True beginners should first focus on creating a strong foundation of strength and solid technique.

Benefits Of Rack Pulls

Builds Grip Strength And Pulling Strength  

By pulling the barbell against resistance, rack pulls develop wrist stability and a secure hand grip. Good grip and pull strength carry over to other weightlifting exercises like pull-ups, lat pulldowns, and bicep curls. Participants in activities like martial arts and hockey also benefit from grip strength.

Grip strength is an important factor in everyday life. A strong hand grip helps with tasks like opening jars and carrying groceries. It has been associated with quality of life and the physical well-being of aging populations.

Increases Muscle Mass

Accumulating muscle mass requires a high training volume. Rack pulls are excellent for developing hypertrophy and definition in the leg muscles and trapezius. This compound exercise allows for a high training volume by efficiently targeting multiple major muscle groups simultaneously.

The mid-leg height of a rack pull also allows you to pull heavy loads. This equates to a higher training volume.

Reduces Injury Risk

Poor posture can lead to various injuries, including low back injuries. Rack pulls target the erector spinae and the trapezius, both key postural muscles. Improving posture reduces the risk of injury for everyone, from desk workers to weightlifters and athletes.

Rack pulls build strength in the major muscle groups of the legs, as well as the back. Studies found that resistance training programs decrease the risk of sports-related injuries. Improving strength reduced injuries to soccer athletes.

Frequently Asked Questions

What muscles do rack pulls work?

Rack pulls target the trapezius and erector spine muscles in the back. They also work the quadriceps, hamstrings, and glutes in the legs and the latissimus dorsi in the back.

Are rack pulls any good?

Rack pulls are an effective and efficient compound exercise. They simultaneously strengthen six of the body’s major muscle groups.

Why rack pull instead of deadlift?

Rack pulls have a smaller range of motion than a deadlift. They lessen the strain on the lower back. This position also allows the lifter to pull a heavier load. Rack pulls are also a good exercise for progressively building up to a full deadlift.

How often can I do rack pulls?

Rack pulls require a proper form to prevent excessive lower-back strain. For this reason, it is important to leave adequate recovery time between workouts. Perform rack pulls once or twice a week with at least two to three days of recovery between.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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