Rack pull guide: How to, benefits and muscles worked

If you want to bulk up your muscles and improve your deadlift, adding rack pulls to your workout routine can be effective.

This exercise is a modified variation of the deadlift and is performed using a loaded barbell with the support of a power rack. It's a high-intensity exercise that typically focuses on pulling strength while also improving deadlift ability along the way.

Rack pulls not only help build massive muscles but also boosts overall performance, makes daily chores easier and reduces injury risk by strengthening major muscle groups in the body. Equipment needed to perform a typical rack pull includes a power rack, barbell, weight plate, weightlifting strap or belt (optional).

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Correct rack pull form: How to do this exercise correctly?

Follow the given steps to do a barbell rack pull the right way:

• Set the rack to proper height, i.e., above or just below the knees. Keep the barbell on the rack, and load each side with the desired amount of weight.
• Make sure to set up the barbell with a shoulder-width stance, and stand straight under the rack with the knees and hips bending slightly.
• Hold the barbell with your hands wider than shoulder width, and use an alternating or double overhand grip.
• Push your feet against the floor, and initiate the lift slowly and in a controlled movement. Lift the barbell till the hips get fully extended, but avoid overextending the back at the top of the movement.
• Return the bar to its starting position, and do not fully drop the barbell on the rack.
• Repeat the exercise for the desired number of reps and sets.

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Rack pull: muscles worked

Follow the correct form when performing rack pulls. (Photo via Pexels/Krzysztof Biernat)

The rack pull is a great compound exercise that engages and targets several major muscle groups at the same time. Compared to a traditional deadlift, though, this exercise involves a shorter range of motion but still targets some of the same muscles as a deadlift, which includes:

• Glutes
• Hamstrings
• Quadriceps
• Erector spinae or the lower back muscles
• Trapezius
• Forearm muscles, including biceps and triceps
• Latissimus dorsi

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Rack pull benefits

Doing this barbell exercise regularly offers some amazing benefits. It's a full body exercise that targets major muscles simultaneously and provides other benefits tool. Some of the major benefits include:

Boosts grip and pull strength

Performing a rack pull regularly helps improve pull strength while also increasing overall grip. Not only does that improve deadlift performance, but it works well with other pulling exercises too. Additionally, it helps with everyday pulling tasks and movements as well.

Puts less stress on spine and back

Rack pulls are safe for the back and spine. (Photo via Pexels/Scott Webb)

Rack pull for back strength is an excellent exercise, as it doesn’t put excessive stress on the spine and back and is generally a safer option compared to other lifting exercises.

It allows you to work from a vertical position with less range of motion, making it easier for the back. Partial range of motion also works best when it comes to targeting the entire upper back muscle, making the rack pull an effective exercise to achieve fuller and larger traps.

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While rack pulls are suitable for almost all types of exercisers, be they beginners or pros, there are certain precautions to consider when doing this deadlift variation.

One of the most important precautions to keep in mind is to use proper technique and form. If form is incorrect, it can lead to muscle pulls, muscle imbalance and even injuries in some cases.

It's equally important to maintain good posture throughout the exercise and avoid hyperextending the spine. Hold the barbell tightly when initiating the lift, and make sure not to lock your knees when bringing the barbell back to the rack.

If you're a beginner, gradually increase the load over time instead of lifting heavy weights too quickly. First, master your form before opting for heavier loads. Also, avoid jerking the barbell off the rack, and keep your entire movement slow and under control.

Following these tips will help reduce risk of getting muscle strains and injuries and also ensure that you attain all the benefits of the exercise.