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Are rack pulls worth doing?

Author

Emily Carr

Published Mar 15, 2026

Are rack pulls worth doing?

This is a great exercise to work the full body. Many people use rack pulls to increase the strength of their lower back, hamstrings, and glutes. It also improves overall strength as it challenges muscle groups all over the entire body. Rack pulls also place less stress on the lower back than conventional deadlifts.

Likewise, are rack pulls effective?

Lifting the barbell from any of the three height options on the power rack puts less stress on the lumbar muscles and the spine compared to the movement of a full deadlift. Rack pulls are a really effective exercise for working on your back muscles without putting them through as much strain.

Furthermore, are rack pulls better than rows? When it comes to maximal strength application, the rack pull may in fact edge out the row. While the row is a strength movement, and is necessary for the development solid slabs of backside muscle, the rack pull has the ability to be loaded significantly far greater than any barbell or pendlay row.

Similarly, you may ask, are rack pulls easier?

Rack pulls can help improve weaknesses when performing deadlifts. If you have a sticking point picking up the bar from the ground, can't get the lockout or need more grip strength, rack pulls might help. To focus on the upper back and traps, rack pulls will work better than deadlifts.

Is rack pull better than deadlift?

People will use the rack pull to develop stronger hip and back extensors, primarily the glutes and spinal erectors. As well, if people struggle in the top-end of the deadlift, they will use the rack pull to focus on their weak point within the movement.

Do rack pulls build muscle?

With proper form, the rack pull can build muscle mass and encourage muscle hypertrophy throughout your lower body—specifically in your hamstrings, spinal erectors, quadriceps, and lower back muscles. Rack pulls can increase your pulling strength and grip strength.

Do rack pulls build a thick back?

Why are they good for the natural lifter?
  1. Huge trap stress. Rack pulls put an immense amount of stress upon the traps – even more than deadlifts and shrugs.
  2. Builds a thick back.
  3. Helps the lockout portion of the deadlift.
  4. Less full body stress.
  5. Boosts the ego.

Are rack pulls bad for lower back?

This is a great exercise to work the full body. Many people use rack pulls to increase the strength of their lower back, hamstrings, and glutes. It also improves overall strength as it challenges muscle groups all over the entire body. Rack pulls also place less stress on the lower back than conventional deadlifts.

What muscles do rack pulls hit?

The rack pull is a compound exercise that targets several major muscle groups. More specifically, the rack pull hits the whole posterior chain, including the glutes, hamstrings, lats, and muscles of the upper back, such as the traps ( 7 , 8 ).

How often should you do rack pulls?

You need to do this every week for as long as you possibly can. When your deadlift gets sufficiently heavy that you think you may need to switch to 3s, “try deficits,†take a break from deadlifting, or some other stupid idea, instead switch to rack pulls and keep doing sets of 5.

Do block pulls help deadlift?

Block pulls are used for developing deadlift strength in the top-end range of motion. Typically if you struggle with the lock-out portion of the movement, your glutes and low/mid back are the weaker muscle groups. The block pull will target these muscles more specifically.

Do rack pulls make your waist bigger?

Because your abdominal muscles act as stabilizers during deadlifts, the exercise can help tone your waistline. But deadlifts themselves aren't going to create huge, bulging abs. Adding deadlifts to your routine will not make your waist bigger.

How much should a 170 pound man deadlift?

Male Deadlift Standards (lb)
BWBeg.Elite
150152455
160166479
170180502
180193525

Are rack pulls good for traps?

The rack pull is one of the most simple yet effective movements for crushing the entire upper back and traps. The combination of tension and stretch make it highly effective for inducing muscle growth in the trapezius and upper back muscles.

Can you deadlift in the squat rack?

Unlike traditional machines in the gym, the power rack is extremely versatile. You can use it for back squats, front squats, shoulder press, deadlifts, bench press and heavy rows. It's like a playground for lifters.

Are vertical pulls necessary?

They just aren't necessary

Vertical Pulling is a luxury movement for strength training. Not a necessity. Horizontal pulling (think row variations) should always take priority on back day and moves like pull-ups are just icing on the cake.

What is the difference between a Romanian deadlift and a deadlift?

So what are the key differences between the deadlift vs. Romanian deadlift? The Romanian deadlift differs from the deadlift in that it starts from a standing position and engages more of the glutes and hamstrings. The deadlift starts from the bottom position and engages more of the quads and mid-back.

What can you do instead of deadlifts?

10 Deadlift Alternatives to Consider
  • Glute bridge.
  • Barbell hip thrust.
  • Lying hamstring curl with band.
  • Trap bar deadlift.
  • Single-leg Romanian deadlift.
  • Back hyperextension.
  • Cable pull through.
  • Bulgarian split squat.

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