Skip to content Skip to footer

Share Us

Daniel Mesa

Rack Pulls: How To & Benefits

barbell rack pulls

Creative adaptations of tried-and-true strength-training exercises frequently prove the most effective. The Barbell Rack Pull is one of the most effective alternatives to the standard deadlift. This move requires a heavy barbell placed on the rack’s uprights at a height just above or below the knees and then raised to a full lockout by grasping the bar and extending the hips.

The Barbell Rack Pull is a high-intensity variation on the deadlift that is particularly effective at increasing pulling strength. This feature boosts performance across some sports and also helps you deadlift more weight. This guide will cover everything from the correct form to the many advantages barbell rack pull provides to alternative exercises that you can do.

How To Do Rack Pulls

Barbell Rack Pulls are a variation of the traditional deadlift, typically performed with a power or squat rack. Here’s a step-by-step guide on how to perform this exercise correctly:

Set Up

Put the safety pins or bars on a power rack at knee height or below. How tall it is will depend on how well you can move and how comfortable you are. Ensure the barbell is loaded with the right amount of weight for your skill level.

Position and Grip

Put your feet hip-width apart in front of the load. Just under the bar is where your toes should be. Reach down and grab the bar with both palms facing you (double overhand grip) or with one palm facing you and the other facing away (mixed grip).


Keep your back straight the whole time you’re lifting. Engage your center, keep your chest up, and pull your shoulder blades toward your body. This position will help protect your lower back and make the practice work as well as possible.


Push through your feet with controlled force, straighten your knees and hips, and stand up straight. As you lift the dumbbell, keep it close to your body. Your movement should end when you stand straight and pull your shoulders back.

Lower the Bar

Carefully lower the barbell back to the safety pins or bars, making sure it is placed safely. Don’t slam it down because you could hurt or damage the tools.


Do the same exercise as many times as you want.

Our Tips For Rack Pull Form

Tip 1: Maintain Proper Form

Form is our top Barbell Rack Pull tip. Correct form is essential for Barbell Rack Pulls. Proper form maximizes workout efficacy and prevents injuries. Keep your back flat like a plank throughout the action. Keep your chest firmly straight forward and avoid drooping. Another important factor is core engagement—your core protects your spine and provides a stable lifting foundation. Finally, consider the barbell your dance partner and keep it close. This proximity decreases injury risk and ensures proper muscle use.

Tip 2: Start with Light Weight

Tip two is essential for Rack Pull beginners. Starting with a modest weight lets you focus on form without stressing your lower back. This is about learning, not just lifting. Choose shape overweight, as learning to crawl before walking. You can progressively increase weight as you gain confidence. Avoiding strain and discomfort requires careful growth. You must listen to your body. If you feel pain or discomfort, reduce weight and review your form. Small, persistent improvements over time provide big gains.

Tip 3: Warm Up Thoroughly

Barbell Rack Pull sessions require preparation, which is tip number three. A thorough warm-up is necessary before starting Barbell Rack Pulls. This program should incorporate dynamic stretches for the muscles you’ll use during the workout. Excellent examples are leg swings and hip circles. 

Adding modest cardiovascular activity like brisk walking or cycling raises your heart rate and increases muscular blood flow. Warming up isn’t just a formality—it prevents injuries. It prepares your muscles and joints for the workout, decreasing strains and pulls. Better than injury avoidance, a good warm-up can make you more nimble, responsive, and capable during Barbell Rack Pulls.

Common Rack Pull Mistakes To Avoid

Mistake 1: Rounding the Back

If you let your lower back round as you lift, it can stress your spine and cause you to get hurt. In this vulnerable state, the spinal discs are at risk, so it’s important to always keep a neutral spine. To protect your back, use your core muscles and keep your chest up throughout the whole Barbell Rack Pull.

Mistake 2: Using Excessive Weight

Trying to lift too much weight too soon can throw off your form and make you much more likely to get hurt. It’s important to start with a weight you can handle that lets you keep the right form. As your strength and confidence grow, slowly increase the weight while making sure your form stays perfect.

Mistake 3: Neglecting Safety Pins

If you don’t put the safety pins at the right height, you might be unable to move the part all the way, or it could be dangerous. Before each set, ensuring the safety pins are at the right height is important. This safety measure keeps the barbell from going too low and gives you a fail-safe in case you can’t do a repeat safely.

Rack Pull Muscles Worked

Erector Spinae

The erector spinae muscles are a group of muscles that travel along the spine and are essential to the Barbell Rack Pull. As you lift the barbell, these muscles maintain your back straight and prevent it from rounding. Stabilizing and supporting the vertebrae, help distribute the weight evenly and protect your lower back from injury during exercise.


The Barbell Rack Pull puts the gluteus maximus, the largest muscle in your buttocks, in the spotlight. It is the primary muscle responsible for hip extension, an essential movement in this exercise. As you elevate the barbell, your glutes forcefully contract to straighten your hips and propel the weight upward. Developing strong glutes not only improves your Rack Pull performance but also contributes to the overall strength and force of your lower body.


The hamstrings at the back of the thighs perform an important role in the Barbell Rack Pull. During the exercise, these muscles extend the pelvis and knees. As you elevate the barbell, your hamstrings and glutes collaborate to generate the necessary force to lift the weight. Strengthening your hamstrings improves your Rack Pull performance and prevents lower-body imbalances.


Even though the quadriceps are not the primary focus of the Barbell Rack Pull, they still contribute to the movement. As you remove the barbell from the safety pegs, they help in knee extension. While the quadriceps do not bear most of the burden in this exercise, they are engaged and strengthened to promote balanced development of the lower body.

Trapezius and Rhomboids

The Barbell Rack Pull engages the trapezius and rhomboid muscles in the upper back. These muscles are responsible for maintaining correct posture during movement. They ensure that the shoulders are drawn back, and the chest remains upright, preventing the upper back from rounding forward. Strong trapezius and rhomboid muscles enhance your form and upper body’s stability and strength.

Benefits Of Rack Pulls

Benefit 1: Strengthens the Posterior Chain

Barbell Rack Pulls are a great way to strengthen your back. This practice gives your backside a full workout by working out muscles like your lower back, glutes, and hamstrings. Not only does a strong posterior chain look good, but it is also important for practical fitness. It is a key part of keeping a good posture, which can help relieve or stop back pain and soreness. 

A strong posterior chain is also the basis of overall power. Barbell Rack Pulls are a key exercise for building a strong and capable body because the back is the engine that drives many everyday and athletic moves.

Benefit 2: Enhances Lifting Performance

The strength you gain from Barbell Rack Pulls can greatly impact how well you lift. Since this exercise targets the muscles in the back, which are often used in moves like deadlifts and squats, it directly improves performance in these compound lifts. 

When you do deadlifts and squats, you’ll have more power and steadiness if you do Rack Pulls to strengthen your back. This means you’ll be able to lift bigger weights more easily and with better form, which is crucial for progress in strength training. Barbell Rack Pulls can be a game-changer whether you’re a powerlifter trying to break records or just want to get better at the gym.

Benefit 3: Reduces Lower Back Strain

Barbell Rack Pulls can help people who worry about straining their lower backs or already have back problems. Unlike traditional deadlifts, which start on the ground, the Rack Pull starts from an elevated position, generally just above or below the knees. This reduced range of motion means less stress on the lower back, making it a better choice for people with lower back problems. 

By adding Barbell Rack Pulls to your routine, you can continue to strengthen your back and pull power without the extra strain that can sometimes come with traditional deadlifting. It’s a strategic method of fitness that considers each person’s needs and helps you get stronger without damaging your health.

Alternatives To Barbell Rack Pull

Exercise Option 1: Deadlifts

Deadlifts are the best example of a complex exercise. In terms of how many muscles they use, they are similar to Barbell Rack Pulls. Unlike Rack Pulls, they start from the ground, which makes lifting the barbell from a dead stop a unique task. The erector spinae, glutes, hamstrings, quads, and upper back are all worked on when you do a deadlift. They also work your grip strength, which is useful in many ways when trying to get stronger. Deadlifts are a basic movement that should be a part of most strength-training exercises because they work a lot of muscles and improve function.

Exercise Option 2: Romanian Deadlifts

Romanian Deadlifts, also called RDLs, are a type of deadlift that focuses on the hips and lower back. In contrast to the normal deadlift or Rack Pull, the Romanian Deadlift starts with the barbell at hip height and keeps the knees slightly bent throughout the action. This exercise focuses on the hamstrings, making it a great way to isolate and improve this group of muscles. RDLs are great for improving hamstring flexibility and avoiding injuries, especially for athletes who do sports like sprinting or jumping that require quick leg power.

Exercise Option 3: Kettlebell Swings

Instead of Barbell Rack Pulls, you can try Kettlebell Swings, which are much more fun. Like Rack Pulls, this exercise focuses on the back, including the erector spinae, hips, and hamstrings. On the other hand, Kettlebell Swings include a cardiovascular component because of how they are done. This makes them a versatile addition to your workout program. They increase strength and speed, which makes them very useful for sports. Also, Kettlebell Swings are easier on the spine than big Barbell Rack Pulls or deadlifts, so they are good for people with back problems or those who want to change their workout routine.

Bottom Line On The Barbell Rack Pull

Strongman training, better posture, and less lower back stress are all possible benefits of the Barbell Rack Pull. You may get the most out of it if you learn the appropriate form, avoid frequent mistakes, and gradually work up to heavier weights. If you want to get the many benefits of weightlifting, add barbell rack pulls to your routine.


How high should I set the safety pins for Barbell Rack Pulls?

Safety pin height can vary depending on your mobility and comfort. Setting them at knee height or slightly below is a good starting point. Adjust as needed.

Can Barbell Rack Pulls replace deadlifts in my workout routine?

While Barbell Rack Pulls offer similar benefits, they should complement rather than replace deadlifts. Deadlifts work the muscles through a full range of motion and are a fundamental exercise.

How many repetitions and sets should I perform?

This varies based on your fitness goals. Aim for lower repetitions (3-6) and multiple sets for strength. Consider higher reps (8-12) with moderate weight for hypertrophy.


  1. Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Larsen, T. M., Solheim, F., & Saeterbakken, A. H. (2019). Electromyographic comparison of the barbell deadlift using constant versus variable resistance in healthy, trained men. PloS one, 14(1), e0211021.
  1. Nigro, F., & Bartolomei, S. (2020). A Comparison Between the Squat and the Deadlift for Lower Body Strength and Power Training. Journal of human kinetics, 73, 145–152.