Upper Back
Rack Pull
Intermediate
Barbell
Compound
Upper Back
How to do it
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Set the rack pins just below or slightly above knee height.
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Stand close with the bar over mid-foot and take a shoulder-width grip.
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Lift the chest, lock the back flat, and pull the slack out of the bar until it is tight.
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Drive through the floor and extend the hips to stand tall with the shoulders pulled back.
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Lower the bar under control back to the pins; a brief pause before the next rep is fine.
Common mistakes
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Loading far beyond control because the range is short, then rounding the back.
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Leaning back at lockout to show off the weight.
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Slamming the bar back onto the pins and beating up the bar and rack.
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Letting the bar drift off the shins so the lower back has to save the rep.
Tips
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Great for building the top half of the deadlift and thickening the traps.
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Three or four sets of 4-6 reps is plenty; it is taxing despite the short range.
Secondary muscles
Alternatives
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