How to do a Rack Pulls
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Rack Pulls
Squat Rack
Barbells
Target muscles worked
Instructions for Proper Form
Rack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.
- Place the barbell on safety bar in a low position in a power rack. Position feet about shoulder-width apart.
- Bend your hips and knees into a slight squat position and grasp the barbell. Your grip should be shoulder-width apart or slightly wider, using either an overhand or mixed grip.
- Brace your core, keep your spine in a neutral position, engage your lats and then lift the barbell by extending your hips and knees until you are in an upright position.
Tips & FAQs
Shoulders Forward
Before raising the bar off the rack, focus on engaging your back and shoulders to "pull the slack" out of the bar. This will help you keep tension out of your lower back, and make this exercise more effective.
Rack Pulls are also known as:
- Barbell Pull
- Barbell Rack Pull
- Rack Deadlift
Weight & 1 Rep Max Calculator
Average Rack Pulls standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps60lbs1 Rep Max75lbs
- intermediate8reps75lbs95lbs
- advanced8reps95lbs120lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Rack Pulls
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3. Stiff-Legged Barbell Good Morning
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4. Back Extensions
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5. Superman
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6. Superman Hold
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7. Cat Cow
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9. Superman with Scaption
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10. Dumbbell Superman
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