Rack Pull vs Deadlift
Which one fits your Back workout plan?
Contents
Planfit users log Deadlift more often — 15,439 sessions vs 766. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Rack Pull and Deadlift and pick the one that fits your Back workout.
Rack Pull vs Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Deadlift more often — 15,439 sessions compared to 766 for Rack Pull.
What most people do isn't always what fits you. Rack Pull and Deadlift differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Rack Pull and Deadlift Differ
| What differs | Rack Pull | Deadlift |
|---|---|---|
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 766 sessions | 15,439 sessions |
How to Do Rack Pull
Rack Pull Muscles Worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Rack Pull guide with alternatives and benefits, see the Rack Pull exercise guide.
How to Do Deadlift
Deadlift Muscles Worked: Back
Form
- 1. Move your hips back while lifting the barbell forward.
- 2. Push against the floor and apply pressure to the center of your feet.
- 3. When you are fully upright, puff out your chest and contract your entire back.
- 4. Move your hips back again and bend your knees to return to the starting position.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
For a full Deadlift guide with alternatives and benefits, see the Deadlift exercise guide.
Frequently Asked Questions
Which is better for Back, Rack Pull or Deadlift?
Planfit users log Deadlift more often — 15,439 sessions against 766 for Rack Pull. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Rack Pull and Deadlift need?
Rack Pull needs a barbell, and Deadlift needs a barbell.
Which is easier to start with?
Deadlift is the easier place to start. Move to Rack Pull once your form holds up.
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