“A rack pull is the same movement mechanism as a deadlift but you lift the barbell from the rack so you have a higher starting position than when you move the deadlift from the floor,” explains Ashby.

Here’s how to do a rack pull:

Set up a lifting rack, choosing what position you want to lift the bar from. Anything higher than the floor is fine and most people rack the bar just below the knee, slightly above the knee or at the midpoint between the thigh and the hips.
Place a barbell on the rack at your desired height.
Hold the bar with your palms facing towards you and your hands shoulder-width apart.
Push your hips back and try to keep your back straight. Looking straight forwards, lift the weight by driving your hips and straightening your legs.
Move your shoulders back slightly at the top of the movement so you’re stood up fairly straight. Then slowly lower the barbell back down, bending the knees slightly and hinging forwards, and place the barbell back on the rack.

How to do rack pulls and why the exercise is so great for back strength