How to do it
- Set the pins just below or at knee height and grip the bar outside your legs.
- Brace, pull the slack out of the bar and drive the hips forward to lockout.
- Lower back to the pins under control without bouncing.
Cues that matter
- Lock out with the glutes, not by leaning back.
- Keep the bar dragging along the thighs.
Common mistakes
- Hyperextending the lower back at the top.
- Setting the pins so high the range becomes meaningless.
Muscles worked
Primary
- Traps
- Upper traps
- Mid traps
Also works
- Lower back
- Glutes
- Forearms
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Rack Pull in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the traps with different equipment — for a day the barbell is taken, or a gym that does not have one.