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Rack Pull

Top-Half Deadlift

Free Weights / Total Body / Intermediate
  • Hamstrings
  • Traps
  • Forearms
  • Quads
  • Calves
  • Lats
  • Middle Back
  • Lower Back
  • Glutes
  • Hip Flexors
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  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Rack Pull - Learn Proper Rack Pull Form

  1. Step 1: Place a barbell on a rack so that the bar is one to two inches below your knees when standing.
  2. Step 2: Stand in front of the bar and bend over at the hips, while keeping a natural curve in your back.
  3. Step 3: Knees slightly bent and backside sticking out. Grab onto the bar with a slightly wider than shoulder-width grip. This is the starting position.
  4. Step 4: Tighten your abs, shoulders back, and begin exercise by standing up and thrusting your hips forward as the barbell passes your knees, just as if you were doing a traditional deadlift, but off a rack.
  5. Step 5: Lock your hips forward so that your body is in a straight line. Reverse movement back to starting position.

Rack Pull Variations and Rack Pull Alternatives

  1. Variation 1: Perform a traditional deadlift with the barbell on the floor.
  2. Variation 2: Use dumbbells instead of a barbell.
  3. Variation 3: Perform a stiff-legged deadlift.

Rack Pull Tips

  1. Tip 1: Be sure to keep a natural arch in your back. Tighten abs and lower back.
  2. Tip 2: DO NOT ROUND YOUR BACK. It is very easy to hurt your lower back.
  3. Tip 3: Wear a weightlifting belt to protect your back.
  4. Tip 4: Hold the bar as tightly as you can to build grip strength and so your hands do not slip.

Rack Pull Records and Rack Pull Statistics from Site Users

Rack Pull - Similar Exercises

ExercisePrimary MuscleDifficulty
Default HamstringsBeginner
Default HamstringsIntermediate
Exercise thumb HamstringsIntermediate
Default HamstringsBeginner
Default HamstringsBeginner
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Rack Pull Workout Programs (Workout Plans that use the Rack Pull)

Workout PlanDifficulty
Thumb Intermediate
Thumb Expert
Thumb Expert
Thumb Expert
Thumb Intermediate
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Rack Pull Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Traps blue Forearms blue Quads blue Calves blue Lats blue Middleback blue Lowerback blue Glutes blue Hipflexors blue Hamstrings orange

Rack Pull Equipment

Rack Pull Training Details

The rack pull is a free weights and total body exercise that primarily targets the hamstrings and to a lesser degree also targets the traps, forearms, quads, calves, lats, middle back, lower back, glutes, and hip flexors.

The only rack pull equipment that you really need is the following: barbell and squat rack. There are however many different rack pull variations that you can try out that may require different types of rack pull equipment or maye even require no equipment at all.

Learning proper rack pull form is easy with the step by step rack pull instructions, rack pull tips, and the instructional rack pull technique video on this page. The rack pull is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the rack pull video, learn how to do the rack pull, and then be sure and browse through the rack pull workouts on our workout plans page!

Rack Pull Sports


Rack Pull Force Type: Pull
Rack Pull Mechanics Type: Compound
Rack Pull Other Names: Rack Pulls, Top-Half Deadlift, Top-Half Deadlifts, Top Half Deadlifts, partial deadlifts, Rack Deadlift, Rack Deadlifts

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