Rack Pull: muscles worked and form

Log it in Platesmith. The app shows last time's numbers on every set of Rack Pull, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

Main	Erector spinae, Trapezius
Also	Gluteus maximus, Latissimus dorsi

Setup

Elevating the bar shortens the range and lets you overload the upper back and traps.

How to do it well

Set the pins just below the knees
Brace and pull the slack out
Drive the hips through to lockout

Common mistakes

Rounding the upper back
Hyperextending at the top

Free programs with Rack Pull

Deadlift Builder (4 day)

Similar exercises

Block Pull
Deadlift
Deficit Deadlift
Snatch-Grip Deadlift
Back Extension
Jefferson Curl

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.