# Rack Pull

A partial deadlift from rack pins targeting the glutes, hamstrings, spinal erectors, and upper back. Used to overload the top half of the deadlift and build strength at full hip and knee extension.

- Intermediate · Compound
- Equipment: Barbell, Squat rack
- HD video: https://media.seto.fit/exercises/barbell-rack-pull/video/male.mp4
- HTML: https://seto.fit/exercises/rack-pull/

## Muscles worked

- Lower back: 8/10
- Glutes: 8/10
- Upper back: 7/10
- Traps: 6/10
- Forearms: 4/10

## How to do the Rack Pull

1. Position a barbell on rack pins, just below knee height, for this exercise.
2. Take your normal deadlift stance and grip, bar over the middle of your foot.
3. Push through your feet, extend your hips, and pull the bar upwards toward your body.
4. Stand tall at the top without leaning back, then lower the bar carefully.
5. Return the barbell back to the rack pins in a controlled motion.

### Full technique — 7 steps

1. Set the bar on rack pins at the chosen height, usually below the knee or just above mid-shin.
2. Stand with the bar over the middle of your foot and take your normal deadlift stance.
3. Grip the bar just outside your legs with a double overhand, hook, or mixed grip.
4. Take a breath and tighten your stomach hard, then set your back flat before the bar leaves the pins.
5. Push through your feet and extend your hips while keeping the bar tight to your legs.
6. Stand tall at the top with hips and knees fully extended without leaning back.
7. Lower the bar by hinging back first, then return it to the pins under control.

## Common mistakes

- Yanking the bar off pins
- Starting with hips too low
- Letting the bar drift forward
- Overextending at the top
- Bouncing reps off the pins

## Form cues

- Tighten stomach, then pull
- Keep lats tight
- Drag bar up legs
- Stand tall, don't lean
- Match your deadlift stance

## How much to do

- **Strength** (best fit): 4–5 sets of 3–5 reps · rest 3 min · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 6–10 reps · rest 2 min · 2–3 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Rack Pull work?

Primary: Traps 6/10, Upper back 7/10, Lower back 8/10. Also works: Glutes 8/10, Forearms 4/10.

### When should I do the Rack Pull in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 13 min with rest.

### How many sets and reps of the Rack Pull?

Strength: 4–5 sets of 3–5 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 2 min, 2–3 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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