Rack Pull (Smith Machine)

A partial deadlift variation performed on a smith machine with the bar positioned at mid-shin or above, emphasizing back development and forearms strength through a reduced range of motion.

Instructions

1. Set the bar at approximately mid-shin height on the smith machine. Load the bar with an appropriate weight.
2. Stand facing the bar with your feet shoulder-width apart, toes slightly turned out.
3. Bend at the hips and knees to grip the bar with a shoulder-width pronated (overhand) grip, keeping your chest up and back straight.
4. Ensure your shoulders are slightly in front of the bar with your arms fully extended. This is your starting position.
5. Drive through your heels and pull the bar upward in a straight line, keeping it close to your body throughout the movement.
6. Squeeze your lats and back muscles as the bar reaches your lower chest, keeping your elbows high.
7. Lower the bar back to the starting position with control, maintaining a neutral spine throughout.
8. Repeat for the desired number of repetitions.

Tips

• Keep your core engaged and chest up throughout the movement to maintain proper spinal alignment.
• The reduced range of motion compared to a full deadlift allows you to load heavier weight and focus on the pulling muscles.
• Drive with your legs first, then transition to your back and arms as the bar clears your knees.
• Maintain a consistent bar path close to your body to maximize back muscle engagement.
• Avoid using momentum or bouncing the weight at the bottom of the movement.
• Perform this exercise at the end of a back workout when you’re fresh enough to maintain proper form.