All training resources
Exercise guide
Rack Pull
A partial-range deadlift variation performed from pins set at knee height, emphasizing the upper back, traps, and lockout strength with heavier-than-deadlift loads.
What this exercise works
- Muscles
- erector spinae · gluteus maximus · hamstrings · trapezius · forearm flexors · forearms · latissimus dorsi
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Set the safety pins in a power rack at knee height and place a loaded barbell on them.
- Stand with feet hip-width apart and grip the bar just outside your legs.
- Brace your core, retract your shoulder blades, and drive through your legs to lift the bar.
- Lock out your hips and knees fully at the top.
- Return the bar to the pins under control and reset before the next rep.
Technique cues and common mistakes
- Use a hip-hinge pattern — keep the bar close to your body throughout.
- Rack pulls allow loads well above your full deadlift max to overload the lockout.
- Focus on upper back tightness to prevent rounding at heavy weights.