Rack Pull
A partial deadlift from pins or blocks at knee height. Overloads the lockout and builds the upper back, traps and grip with less range than a full pull.
Muscle activation
- Glutes25%
- Lower back20%
- Traps20%
- Hamstrings15%
- Forearms10%
- Lats5%
- Rhomboids5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Set the safety pins or blocks so the bar sits just below or at knee height.
2. Mid-rep
Stand tall with hips and knees locked out together.
3. End of the movement
Keep shoulders down — finish tall, don't lean back.
4. Common mistake
Leaning back and hyperextending at lockout
Ways to do it
Deadlift & hinge on 10 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
- Barbell, conventionalConventional Deadlift
- Barbell, sumoSumo Deadlift
- Trap barTrap Bar Deadlift
- Rack pullRack Pull
- Romanian, barbellRomanian Deadlift
- Romanian, dumbbellsDumbbell Romanian Deadlift
- Single-legSingle-Leg Romanian Deadlift
- Good morningBarbell Good Morning
- 45° back extension45° Back Extension
- Kettlebell swingKettlebell Swing
How to do it
Setup
- 1Set the safety pins or blocks so the bar sits just below or at knee height.
- 2Stand with the bar over mid-foot, feet hip width, and grip just outside your legs.
- 3Push the hips back, chest up, and pull the slack out of the bar.
Execution
- 1Brace and drive the hips forward while pulling the bar up your thighs.
- 2Stand tall with hips and knees locked out together.
- 3Keep shoulders down — finish tall, don't lean back.
- 4Lower under control by pushing the hips back to the pins.
Breathing
Breathe in and brace before each pull, breathe out at lockout or after setting the bar down.
Tempo
2-1-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Glutes, Lower back, Traps
Secondary
Hamstrings, Forearms, Lats, Rhomboids
Key form cues
- Slack out first
- Hips to the bar
- Proud chest
- Stand tall, don't lean
Common mistakes
Leaning back and hyperextending at lockout
Finish with ribs stacked over the pelvis by squeezing the glutes.
Yanking the bar off the pins
Pull the slack out and build tension before the bar moves.
Letting the bar drift away from the thighs
Engage the lats and keep the bar in contact with your legs.
Range of motion
From the bar resting on pins at knee height to full hip and knee lockout.
Variations
Easier
Romanian deadlift with light load
Harder
Rack pull from below the knee
At home
Band-resisted hip hinge
Machine / cable
Trap-bar high-handle pull