The rack pull is a partial deadlift performed inside a power rack, with the bar starting on the safety pins instead of the floor. By cutting out the hardest stretch off the ground, it lets you overload the top half of the pull with weight well above your full deadlift. It is a favourite for building a thick upper back, monster traps, and a confident lockout.

What it is

The rack pull is a shortened deadlift where the bar rests on the pins of a power rack, usually set somewhere between mid-shin and just above the knee. The lifter pulls from that height to a full lockout. Because the range is short and the toughest part is skipped, loads typically run 110-130 % of a standard deadlift.

Muscles worked

Muscle Contribution
Erector spinae ~30 %
Glutes, hamstrings ~30 %
Traps, upper back ~25 %
Forearms, core ~15 %

How to rack pull: 5 steps

  1. Set the pin height

    Set the rack pins so the bar sits **just below your sticking point** — usually mid-shin to just below the knee.

  2. Set your stance

    Feet hip-width, bar over mid-foot and against the shins. Grip just outside the legs.

  3. Brace hard

    **Chest up, lats tight, flat back.** Take a big breath and brace before you pull the slack out.

  4. Pull to lockout

    **Drive the hips through and stand tall.** Keep the bar dragging up the thighs to a full lockout.

  5. Lower to the pins

    Lower under control and **let the bar settle on the pins** before resetting for the next rep.

How it differs from conventional deadlift

  • Partial range of motion. The bar starts on rack pins, skipping the demanding pull off the floor.
  • Much heavier loads. Most lifters rack pull 110-130 % of their full deadlift.
  • Trap and upper-back focus. The short, heavy pull is one of the best builders of upper-back thickness.
  • No bar flex at the start. Pulling off rigid pins feels different from a block pull, where the bar can flex.

Common mistakes

When to use this variation

Use rack pulls to build upper-back thickness, train a strong lockout, and get used to handling supramaximal loads. Program 3-4 sets of 3-6 reps at 110-130 % of your full deadlift. Set the pins just below your sticking point. Use it as accessory work after your main pull, or as the heavy pull on a back day. Avoid going so heavy that form collapses — the load can be deceiving.

FAQ

Where should I set the pins?

Just below your sticking point. Below the knee gives a longer, harder pull; above the knee is a true lockout overload. Match the pin height to the range you want to strengthen.

Rack pull or block pull?

Both train the top of the deadlift. The block pull lets the bar flex like a real pull; the rack pull is more convenient and feels slightly more rigid off the pins.

Do rack pulls carry over to my full deadlift?

They build the upper back, grip and lockout that support a bigger pull. They will not fix a weak start — pair them with deficit work or regular deadlifts for that.

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Barbell Compound