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Rack Pulls Guide

  1. Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  2. Targeted Muscle Groups:
    • primary: lower back, gluteal, hamstring
    • secondary: trapezius, quadriceps, forearm
    • tertiary: abs, calves, upper back
    • quaternary: biceps, back deltoids, front deltoids, lateral deltoid

How to perform?

Rack pulls are a variation of the deadlift in which the barbell is elevated on a rack or blocks, allowing you to start the lift from a higher position. This reduces the range of motion and places more emphasis on the muscles of the back, glutes, and hamstrings. Rack pulls can help improve overall strength and power, particularly in the initial portion of the lift. In addition to the primary muscle groups, rack pulls also engage the quads, traps, and forearms as secondary muscles, and the calves, abs, upper back, shoulders, and biceps to a lesser extent.


This exercise doesn't have any variations

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