Rack Pull
trapezius
What moves the load, and what it costs
6.0MET
ட்ரெப்பீசியஸ் is the prime mover, with the glutes, lower back, forearms assisting. A partial deadlift from a raised start. Allows heavy loading of the top half with far less fatigue than a full pull.
Cue: Set the pins at or just below knee height and pull from a dead stop with a flat back.
ஆதாரம்·2024 பெரியவர்களுக்கான உடற்செயல்பாடுகளின் தொகுப்பு·FILED UNDER WEIGHTS, VIGOROUS·மறுபரிசீலனை ஜூலை 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files rack pull under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 6.0, and at the top end of what a gym floor produces.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so rack pull is filed under Resistance training (weight lifting, free weight or machine), power lifting or body building, vigorous effort.
- Take the category's MET value — 6.0. One MET is the cost of sitting quietly, so this is 6.0 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Rack Pull: 6.0 × 3.5 × 70 ÷ 200 = 7.35 kcal/min
ஆதாரம்·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·மறுபரிசீலனை ஜூலை 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| ட்ரெப்பீசியஸ்Trapezius (upper, middle, lower) | Prime mover | The upper fibres elevate the shoulder blade, the middle fibres retract it and the lower fibres depress and upwardly rotate it. All three matter for a healthy overhead position. |
| Glutesகுளூட்டியஸ் மேக்சிமஸ், மீடியஸ் மற்றும் மினிமஸ் | துணை / நிலைப்படுத்தும் தசை | இடுப்பை நீட்டுகிறது (மேக்சிமஸ்), மேலும் அதை விலக்கி நிலைப்படுத்துகிறது (மீடியஸ் மற்றும் மினிமஸ்). உடலின் மிகவும் வலிமையான ஒற்றைத் தசைக் குழு. |
| Lower backErector spinae and quadratus lumborum | துணை / நிலைப்படுத்தும் தசை | Extends the spine and, in most lifting, holds it still against a bending force. It is a stabiliser far more often than a prime mover. |
| ForearmsWrist flexors, extensors and brachioradialis | துணை / நிலைப்படுத்தும் தசை | Flex and extend the wrist, rotate the forearm, and grip. Grip failure is what ends most heavy pulling sets before the target muscle is done. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
Barbell. Every rep should look like the first one. The moment it stops looking like the first one, the set is finished.
PATTERN · HINGE
- Stand with the bar over the middle of your feet, feet about hip width.
- Push the hips back and bend the knees to reach the bar, gripping just outside the legs.
- Set the pins at or just below knee height and pull from a dead stop with a flat back.
- Set the position before you pull: chest up, lats squeezed as if crushing an orange in each armpit, spine flat, and take the slack out of the bar until it clicks.
- Drive the floor away with the legs and keep the bar dragging up the shins and thighs.
- Stand tall by finishing with the hips — no leaning back at the top — then reverse the same path to return the load to the floor.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Yanking the bar off the floor.
Taking the slack out first — pulling until the plates just lift and the bar takes tension — is the difference between a controlled pull and a lower back that regrets it.
Hips shooting up first.
The bar then travels forward and the back finishes the lift alone. Chest and hips rise together.
Rounding the upper and lower back.
A flat, braced spine is the whole safety case for this lift. When you cannot hold it, the set is over.
Leaning back at the top.
Finish standing tall with the glutes squeezed. Hyperextending adds nothing and loads the lower back at its worst angle.
Regress it, or progress it
Regress — earn it first
Nothing on this site regresses it further: this is already near the entry point of its pattern. Take load off, shorten the range, or slow the tempo — in that order.
Progress — the next demand
This sits at the top of its progression here. Add load, add range, slow the tempo or go single-limb before you go looking for a new exercise.
Prescription: load, reps, rest
Read off the goal, then hold the technique constant as the load climbs. Derived from the movement's mechanics, not invented for this page: a compound lift loads several joints, so it tolerates heavy loads and needs long rests.
| Goal | Sets | Reps | ஓய்வு | Notes |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | Heavy loads need long rests. Cutting rest to two minutes turns a strength set into a conditioning set. |
| Muscle size | 3–4 | 6–12 | 90–180 வினாடி | Take most sets to within one to three reps of failure. Total weekly hard sets per muscle matters more than the exact rep number. |
| Endurance / fat loss | 2–4 | 12–20 | 45–75 வினாடி | Lighter loads and shorter rests. Fat loss is decided by the diet; this preserves muscle while it happens. |
| First month | 2–3 | 8–10 | 2 நிமிடம் | Well short of failure, same weight every set, until the movement looks the same on the last rep as the first. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: Resistance training (weight lifting, free weight or machine), power lifting or body building, vigorous effort — 6.0 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 6.0 MET × 3.5 × 70 kg ÷ 200 = 7.35 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
ஆதாரம்·2024 பெரியவர்களுக்கான உடற்செயல்பாடுகளின் தொகுப்பு·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·மறுபரிசீலனை ஜூலை 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
Nothing here trains the same prime mover through the same pattern. Swap the pattern rather than the muscle, and accept the session will look different.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the rack pull work?
Rack Pull is a compound movement in which the trapezius is the prime mover, assisted by the glutes, lower back, forearms. The upper fibres elevate the shoulder blade, the middle fibres retract it and the lower fibres depress and upwardly rotate it. All three matter for a healthy overhead position.
Is the rack pull good for beginners?
Not on day one, but it is reachable within a few weeks. It rates 3 out of 5 for technical demand. Work up through the easier versions listed on this page first.
What can I do instead of the rack pull at home?
The dumbbell shrug is the nearest home-friendly version. Where a bodyweight substitute does not exist, progress by slowing the tempo and using single-limb versions instead of adding load.
How many sets and reps of the rack pull should I do?
For muscle size, 3–4 sets of 6–12 with 90–180 sec rest. For strength, 3–5 sets of 3–6 with 3–5 min rest. In your first month, 2–3 sets of 8–10, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the rack pull burn fat from the trapezius?
No. No exercise removes fat from the area it trains — spot reduction has been tested repeatedly and does not happen. Training the trapezius builds the muscle underneath; where body fat is lost from is decided by an overall calorie deficit and by your genetics, not by which exercise you chose.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ஆதாரங்கள் page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·MUSCLE ROLES ASSIGNED BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026
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