Rack Pull

How to do it

1. Set the safety pins in a power rack at knee height and place a loaded barbell on them.
2. Stand with feet hip-width apart and grip the bar just outside your legs.
3. Brace your core, retract your shoulder blades, and drive through your legs to lift the bar.
4. Lock out your hips and knees fully at the top.
5. Return the bar to the pins under control and reset before the next rep.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Romanian Deadlift, it loads Hamstrings 40 points lower, Mid-back / traps 25 points higher, Adductors (inner thigh) 15 points lower. Compared with the Barbell Row, it loads Glutes 65 points higher, Mid-back / traps 60 points lower, Rear delts 55 points lower.

Other ways to train this

• Romanian Deadlift BarbellIntermediate
• Dumbbell Romanian Deadlift DumbbellsIntermediate
• Good Morning BarbellProfessional
• Smith Machine RDL Smith machine
• Conventional Deadlift BarbellProfessional
• Cable Pull-Through Cable machine
• Kettlebell Swing KettlebellsIntermediate
• Single-Leg Romanian Deadlift DumbbellsIntermediate
• Band Good Morning Resistance bands
• Sumo Deadlift BarbellProfessional
• Bodyweight Good Morning Bodyweight
• Band Romanian Deadlift Resistance bands
• Kettlebell Deadlift KettlebellsIntermediate
• Stiff-Leg Deadlift BarbellProfessional
• Trap-Bar Deadlift BarbellIntermediate
• Smith Machine Good Morning Smith machine
• Dumbbell Deadlift DumbbellsIntermediate
• Kettlebell Sumo Deadlift Kettlebells

Other exercises for the Lower back / erectors

• Barbell Row 40% BarbellIntermediate
• Pendlay Row 40% BarbellIntermediate
• T-Bar Row 35% BarbellProfessional
• Barbell Squat 30% BarbellIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.