Rack Pull
The rack pull is a hip hinge exercise that primarily trains the traps, erector spinae and glutes, with the lats, hamstrings and forearms assisting. Equipment: barbell. Suited to intermediate lifters.
- Primary muscles
- Traps, Erector Spinae And Glutes
- Secondary muscles
- lats, hamstrings and forearms
- Muscle group
- back
- Equipment
- barbell
- Movement pattern
- Hip Hinge
- Difficulty
- Intermediate
- Also searched as
- rack pulls, block pull, partial deadlift
Complete rack pull guides
- Proper formRack Pull: Proper Form, Step by StepClear, evidence-aware guide to rack pull form: setup, execution cues, breathing, tempo, programming tips, common mistakes and fixes for safe progress.
- Muscles workedRack Pull: Muscles Worked and Best AlternativesClear, evidence-aware guide to which muscles rack pulls train, where they fit in a program, and 3–4 alternative exercises with practical selection cues.
- Sets and repsHow Many Sets and Reps for the Rack Pull? Evidence‑based Ranges, Progression, and When to Add LoadClear, evidence‑aligned set/rep/frequency ranges for rack pulls by goal (strength, hypertrophy, endurance), weekly progression rules, and when to add weight versus reps.
- Common mistakesThe Most Common Rack Pull Mistakes (and How to Fix Them)Clear, evidence-aware guide to the five most common rack pull mistakes, what they cost (lost gains or injury risk), and one concrete fix per error. Practical cues and safety notes.
- At-home alternativesRack Pull Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the rack pull using dumbbells, bands, or bodyweight. What each keeps, what it misses, and when you need a gym barbell.
Related exercises
Train the same muscles or the same movement pattern.
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