TrapsBackForearmsGlutesBarbellintermediate
Rack Pull
Rack pulls are a partial-range deadlift performed from pins set at or above knee height. They allow extremely heavy loading that builds massive traps and upper back thickness.
How to Perform
1
Set the safety pins at knee height or slightly above.
2
Grip the bar with an overhand or mixed grip.
3
Brace your core and pull the bar up to lockout.
4
Squeeze your traps and glutes at the top.
5
Lower under control back to the pins.
Common Mistakes to Avoid
Rounding the upper back under heavy loads.
Hitching the weight up the thighs.
Setting pins too low, making it too close to a regular deadlift.
Muscle Activation
Traps70%
Back60%
Forearms40%
Glutes35%
Variations
Block Pull
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