How to do the Rack Pull
- Position a barbell on rack pins, just below knee height, for this exercise.
- Take your normal deadlift stance and grip, bar over the middle of your foot.
- Push through your feet, extend your hips, and pull the bar upwards toward your body.
- Stand tall at the top without leaning back, then lower the bar carefully.
- Return the barbell back to the rack pins in a controlled motion.
Full technique — 7 steps
- Set the bar on rack pins at the chosen height, usually below the knee or just above mid-shin.
- Stand with the bar over the middle of your foot and take your normal deadlift stance.
- Grip the bar just outside your legs with a double overhand, hook, or mixed grip.
- Take a breath and tighten your stomach hard, then set your back flat before the bar leaves the pins.
- Push through your feet and extend your hips while keeping the bar tight to your legs.
- Stand tall at the top with hips and knees fully extended without leaning back.
- 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
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.
