Rack Pulls are a strength training exercise that primarily target the back muscles, particularly the upper and middle back. They are a variation of the deadlift exercise and are often used by powerlifters and bodybuilders to increase strength and size in the upper portion of the lift. The exercise involves lifting a barbell from a squat rack positioned at various heights, depending on the lifter’s preference and goals. Proper form and technique are essential to ensure maximum effectiveness and avoid injury. By following the steps outlined below, you can learn how to perform the Rack Pull exercise with proper form and technique.
How to perform Rack Pull
- Place a barbell on the safety bars within a squat rack. Make sure that the bars are set up at the desired height (below/above your knees) and adopt a deadlift position.
- Step up to the bar with your feet placed underneath your hips, a slight bend at your knees, hips pushed back, and lower back firm as you lean forward to grab the barbell with an overhand, shoulder-width grip. This will be your starting position.
- Keeping your head up, drive force through your heels. When the barbell gets just below hip height drive them forward to lift the barbell. Exhale as you do so and use the muscles in your back to help achieve an upright standing position.
- Tip: Keep the bar close to your body and maintain a straight back throughout the movement.
- Once you are in this position, pull your shoulder blades together, lean back slightly, and push your chest out.
- Next, inhale and reverse the movement, returning the barbell along the same path back into the starting position while maintaining control.
- Repeat the movement for the desired number of repetitions.
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