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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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