Rack Pull: Benefits, Techniques, and Muscles Worked

Rack Pull: Benefits, Techniques, and Muscles Worked

Rack Pulls are a type of exercise performed by placing a loaded barbell on the squat rack. This exercise particularly targets the same muscles as a regular deadlift but is relatively less strenuous because of having a smaller range of motion. Rack pulls can be an amazing exercise for new deadlifters.
However, in order to avoid injuries, you should act with appropriate form while gradually increasing the weight. Depending on your experience level, you can program this exercise to achieve certain fitness goals. Lifters can boost their overall pulling strength and build a more muscular back with this type of workout. It can prove to be a good addition to the overall body strength routine.

Rack pull

Step-By-Step Directions to Do Rack Pull

The rack pull is a compound exercise that targets several major muscle groups in our body. More specifically, it hits the posterior chain muscles, including the hamstring, glutes, and lats. Here is a guideline to appropriately perform this exercise. By following proper directions, you can minimize your chance of injury and prevent damage to the equipment.
⦁ Firstly, set up the barbell at an appropriate height just above your knees. 
⦁ Then approach the bar while maintaining a neutral spine so your toes are under it and your feet are hip-width apart. 
⦁ Bend the knees slightly and lean forward at the hips; after that, grip the bar with your palms just outside of the knees while maintaining a straight position.
⦁ Before lifting the bar, inhale and engage your core muscles. Proper breathing will help you minimize your risk of injuries.
⦁ Lift the weight vertically by pulling your shoulders back simultaneously until you achieve a lockout.
⦁ Try to hold the weight at the top, and at the end of each rep, ensure that your back is not overextended. 
⦁ Then while maintaining a neutral position, lower the bar to the rack slowly by bending your knees. 
⦁ Repeat this movement for a number of sets and reps, depending on your fitness level.

Benefits of Incorporating Rack Pulls into Your Workout Routine

The most considerable benefits associated with this workout are increased pulling strength, reduced injury risk, and muscle growth. However, some precautions should be taken when performing the rack pull to avoid the risk of injuries.

The partial range of motion of this exercise allows lifters to lift heavier loads as compared to deadlifts. This results in the stronger activation and growth of the posterior chain muscles.

Rack Pulls Build Massive Pulling Strength

If you want to enhance your pulling strength, incorporate rack pulls into your training sessions. By strengthening muscles in the posterior chain, this exercise can increase your pulling strength for more challenging exercises like the bench press and pull-up.

Reduce Your Injury Risk

Rack pull

If you are unable to pull the weight, you do not need to complete the rep and can simply put the bar down. Rack pulls do not pin lifters under a heavy load, allowing them to perform the lift with a straight posture and reducing the risk of stress and injuries. Moreover, this type of workout requires relatively less forward flexion, so the risk of lower back injuries also decreases.

Enhance Hip Drive

Rack pulls prove to be an amazing workout that effectively increases the hip drive. With the help of rack pulls, lifters can tangibly increase their overall pulling strength, strengthen their hips, and build a more muscular back.

Increased Muscle Development

The rack pull is an example of a compound exercise that involves multiple muscle groups at a single time. This workout activates the entire posterior chain and leads to muscle growth. Not only will muscle development make you stronger, but it can also decrease your risk of developing several chronic diseases, such as diabetes or cardiovascular issues.

Provide Better Grip Strength

Rack pulls are also considered an effective exercise to build grip strength because the bar is heavy, and one does not need to shift it a long way. In this way, you can boost your grip strength with relatively heavier weights.

Rack Pull Variations

There are four different variations to doing rack pulls; these include the trap bar deadlift, reverse band rack pull, isometric rack pull, and rack pulls with accommodating resistance. These types of rack pulls benefit all athletes.

Trap Bar Deadlift

A trap bar deadlift is performed with a hex bar, and it allows the transfer of weights to the sides. In this type of rack pull exercise, the lifter bends down to grip the handles. Then he lifts the weight straight up to the deadlift by putting less weight on the lumbar spine.


Reverse Band Rack Pull

The reverse band deadlift is an effective rack pull variation that helps strengthen the muscles of the legs, back, and glutes. It is particularly performed by strength athletes to overload their deadlift. By rigging up bands above the barbell, lifters get instant assistance while they are at the bottom of the movement while maintaining a neutral spine.

Isometric Rack Pull

The isometric rack pull is a type of workout that enhances stabilization. It takes the movement of the rack pull and changes the stimulus immensely. This workout proves to be effective in strengthening the joints and core muscles.

Rack Pulls with Accommodating Resistance

This exercise is beneficial for lower back activation and can be loaded with accommodating resistance or chains. This usually leads to improved strength and explosive power in the ranges of motion.


What Should Be The Height of the Bar While Doing Rack Pulls?

The height of the starting point in a rack pull is typically dependent on your training goal. If you want to target the muscles of the hamstrings and glutes, place the bar below your knees. However, if you want to focus on your posterior muscles, set the bar above your knees.

Deadlift muscles

What Muscles Do Rack Pulls Specifically Target?

The rack pull is a full-body workout that targets several muscle groups simultaneously, including the erector spinae, lats, glutes, quadriceps, traps, and hands and forearm muscles