Rack Pull (partial deadlift)

A deadlift from pins (below the knee): it lets you move heavy loads and hammer the upper back and grip.

• Compound
• Barbell
• Beginner

How to do it

• Bar on pins at knee height
• Neutral back, pull by extending your hips
• Squeeze your shoulder blades and glutes at lockout

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower under control to the pins, then pull hard from there

Common mistakes

• Rounding your back with heavy loads
• Leaning your trunk back at lockout

Muscles worked

Primary

• Traps
• Back

Secondary

• Glutes
• Hamstrings
• Erectors / lower back

Alternatives

• Conventional Deadlift
• Barbell Shrug