Rack Pull
The Rack Pull primarily works the Rhomboids, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Erector Spinae, Latissimus Dorsi, Teres Major and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at advanced difficulty.
The Rack Pull is a advanced compound exercise performed with barbell, following a horizontal pull movement pattern. It primarily targets the Rhomboids, Trapezius (Middle), Trapezius (Upper), with secondary engagement of the Erector Spinae, Latissimus Dorsi, Teres Major. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Partial deadlift from elevated position targeting upper back and traps.
| Equipment | Barbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rhomboids, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Erector Spinae, Latissimus Dorsi, Teres Major |
Muscles Worked
The Rhomboids, Trapezius (Middle), and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Erector Spinae, Latissimus Dorsi, and Teres Major act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Teres Major (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp barbell with overhand grip, hands shoulder-width apart.
Execution
- Pull weight toward torso, squeezing shoulder blades together.
- Return to starting position under control.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rhomboids, Trapezius (Middle), Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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