HyperBody
Exercise library · Back

Rack Pull.

Partial deadlift from rack pins to overload back and traps.

AdvancedBarbell
The numbers
Sets
4–5
Reps
4–8
Rest
120–180
Muscles
Primary
Traps · Erectors · Lats
Secondary
Glutes · Hamstrings · Forearms
The play-by-play

How to do it.

  1. Step 01

    Set bar at knee/shin height in rack

  2. Step 02

    Stand with feet hip-width, grip bar shoulder-width

  3. Step 03

    Brace and pull bar to lockout

  4. Step 04

    Hold briefly, then return to pins

  5. Step 05

    Repeat with heavy weight

What separates good from great

Pro cues.

  • Keep back flat

  • Don't overextend at lockout

  • Focus on back and trap overload