Rack Pulls

Rack Pulls are essentially a modified deadlift.  Instead of starting with the bar on the floor, begin at knee level.  The benefits of Rack Pulls are tremendous.  They will strength your hamstrings, glutes, mid-section, forearms, and upper-back.  This is a great exercise to add muscle to your upper-back especially. 

Key points about Rack Pulls:

  • Try Rack Pulls if you are having trouble keeping a flat back while doing deadlifts. 
  • You may be able to use heavier weights on Rack Pulls than on deadlifts, depending on height of the bar to start
  • To correctly perform a Rack Pull, use no momentum with very little knee extension. 


  • Feet shoulder-width apart
  • Shins perpendicular to the floor
  • Use about a 20” grip
  • Keep straight arms through the lift.  Tighten your triceps
  • Chest up
  • Shoulder-blades above the bar
  • Straight neck

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