Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
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 full, controlled range of motion
  • 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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services