Barbell rack pull

Barbell, power rack or pins

Also called rack pull, rack pulls

Set the bar in pins or a rack around knee height, grip it, and stand up tall with a braced back, then lower it under control.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Core

Lower body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better2.3
Below average; better options exist for every goal. 3 sources.
- 2/5 Short range of motion and leverage advantage remove the stretch and challenge that make muscles grow. Renaissance Periodization, The Worst Exercises People Still Do (And What’s Better) @ 8:13videoExpert opinion2025checked by AI
- 1/5 A deadlift with less range, rated worse, and also hogs plates and damages equipment. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 2:04videoExpert opinion2024checked by AI
- 4/5 EMG shows upper trap activity peaks past the knee, so above-knee pulls overload upper traps heavily without taxing the lower body or recovery. Jeremy Ethier, The Best Science-Based Trap Workout for Growth @ 2:03videoStudy2018checked by AI
Injury risk lower is better2.0
Low risk with basic technique. 1 source.
- 2/5 Raising the bar with blocks, rack or plates shortens range so people with limiting hip anatomy can pull with good form; lower gradually over time. Jeremy Ethier, STOP Doing Deadlifts Like This (SAVE YOUR SPINE!) ft. Dr. Stuart McGill @ 5:08videoExpert opinion2022checked by AI