How to Do the Rack Pull
The rack pull is a deadlift from pins set at about knee height, so you only train the top half of the lift. That lets you handle heavy loads for your back, traps, glutes and hamstrings with a shorter range of motion. It is a good tool for building lockout strength and for lifters who struggle off the floor.
Log every set of your Rack Pull in SuperliftMuscles worked
Primary
- Upper Back
- Traps
Secondary
- Glutes
- Hamstrings
How to do the Rack Pull
- 1
Set the barbell on the rack pins at knee height or just below.
- 2
Stand with your feet hip-width apart and the bar over your midfoot.
- 3
Hinge and grip the bar just outside your legs.
- 4
Set your chest up and your back flat and brace your abs.
- 5
Drive through your legs and extend your hips to stand tall.
- 6
Squeeze your glutes and pull your shoulders back at the top.
- 7
Lower the bar back to the pins with control.
Form cues to remember
- Chest up, back flat
- Push the floor away
- Squeeze glutes at lockout
- Lower the bar with control
Rack Pull video tutorial
Common mistakes
Rounding the back
Lower the weight and brace before every pull.
Hyperextending at the top
Stand tall and stop at a neutral spine.
Bouncing the bar off the pins
Reset each rep so you keep tension and control.
Setting pins too high
Keep them at about knee level to still get a meaningful range.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3 sets of 6–8 reps, 90–120 sec rest |
Heavy loads are tempting, but keep your back flat and your reps controlled; lifting heavier than you can brace is a common way to strain your back.
Superlift for iPhone
Track your Rack Pull and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Rack Pull FAQ
Are rack pulls better than deadlifts?
They are not better, just different. Rack pulls cut the range, letting you lift heavier and focus on the top half. Deadlifts train the full pull from the floor.
Where should I set the pins for rack pulls?
About knee height or just below is common. Lower pins make the lift harder and closer to a full deadlift.
What muscles do rack pulls work?
The upper back, traps, glutes and hamstrings do most of the work, and your grip and spinal erectors hold it all together.
