For more exercises:
Add this rack pull exercise to your lower back workout!

Also Known As: Pin Pulls, Partial Deadlift
Exercise Data
Type: Powerlifting
Main Muscle Worked: Lower Back
Other Muscles: Forearms, Glutes, Hamstrings, Traps
Equipment: Barbell
Mechanics Type: Compound

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
Return the weight to the pins and repeat.

Follow Us:

We are Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


  1. I would assume this exercise would be more of an alternative to deadlifts for people with limited mobility in their lower back. But I agree, if you can do deadlifts, they would be a lot more beneficial than this exercise.

  2. I like to do rack pulls to get the upper portion benefits of it while taking the legs out of the equation. It's good for people with routines that go from legs one day and working back the next day.

  3. I have a fused spine and herniated L1-L2, so doing full dead lifts are almost impossible, unless I do such a light weight I'm basically doing sets of 50. But I can do these and get up to 285. It really helps my mid to lower back.

  4. This is completely wrong. There is no such thing as a half deadlift. This lift is suppose to be called a Clean pull. And if you are doing it from what called the Hang Position. You would have blocks. This is an example /watch?v=Kenjwp17Upo

  5. what part of this workout works your back?
    the only contraction i can see is in the lower back…how is this supposed to give a thicker full back? thanks for the help.

  6. The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding. In lay mans terms the erector spinae works to oppose the resistance created by the weight you are lifting to increase the strength of the muscle (I am a personal trainer in the UK in case you are wondering whether I know what I am talking about).

  7. thanks for the advice, i've been doing rack pulls for a few weeks and have definitely been feeling the nice contractions in my erector spinae and middle back. i just wanna know if this is one of the best workout for building a thick 3D back

  8. For those that critize rack pulls: Rack pulls is a good accesory work with overlead so that you can get stronger in your lock position. If you are feeling that you are having trouble locking the weight when you lift it then rack pulls might be good with overload.
    This is similar to floor press, where you overlead your triceps to get stronger to help you lock the shoulders after the push.

  9. Most of you guys are arguing deadlifts vs. rack pulls….
    Here's some food for thought: do rack pulls as an accessory excercise after your deadlifts…
    You're welcome

  10. This exercise has helped me a ton when going for PR deadlifts. I find it helps mentally, and is a wicked grip strength builder for those of us that refuse to use wraps.

  11. I have a bad lower back. I've been dead lifting, but I can tell it's not right sometimes afterwards. Regulars are a little too risky for me. Might switch over to this.


Please enter your comment!
Please enter your name here