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All forearms exercisesForearms · Gym

Rack Pull

Partial deadlift from mid-shin. Lets you overload grip and upper back.

IntermediateBarbell + rack4 × 4–6
Rack Pull demonstration thumbnail — Rack Pulls | Lower Back | How-To Exercise Tutorial
Grip / trapsBarbell + rack

Rack Pull

Demo · Buff Dudes Workouts

Verified Rack Pull demonstration by Buff Dudes Workouts. Click to play.

How to do the Rack Pull

  1. 1Set pins at mid-shin
  2. 2Grip and rip
  3. 3Lockout hard

Benefits of the Rack Pull

  • Builds strength and size in the grip / traps through a deliberately shortened range that keeps tension where the lift is hardest
  • Also trains back as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services