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Rack Pull

Partial deadlift from the rack at knee height. Allows heavy loading for upper back and trap development. Effectively targets the back. Builds functional strength and muscle. Can be progressively overloaded for continued gains.

How to Do Rack Pull: Step by Step

  1. Maintain proper form throughout the Rack Pull
  2. Control the movement — don't use momentum
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight and sacrificing form
  • Rushing through reps without control
  • Not using full range of motion

Rack Pull Tips

  • Start with lighter weight to master the form
  • Focus on mind-muscle connection with the {pm}
  • Control both the lifting and lowering phases

Muscles Worked

backtrapsglutes
Equipment barbell, squat rack
Tracking Count reps

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