Rack Pull vs Dumbbell Deadlift
Which one fits your Back workout plan?
Contents
Planfit users log Dumbbell Deadlift more often — 4,231 sessions vs 766. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Rack Pull and Dumbbell Deadlift and pick the one that fits your Back workout.
Rack Pull vs Dumbbell Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Deadlift more often — 4,231 sessions compared to 766 for Rack Pull.
What most people do isn't always what fits you. Rack Pull and Dumbbell 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 Dumbbell Deadlift Differ
| What differs | Rack Pull | Dumbbell Deadlift |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 766 sessions | 4,231 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 Dumbbell Deadlift
Dumbbell Deadlift Muscles Worked: Back
Form
- 1. First, push your hips back while naturally bending your knees to go down.
- 2. When coming up, straighten your knees first while keeping your weight centered on the soles of your feet, and then bring your hips forward.
- 3. When you are fully upright, open your chest and contract your entire back.
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 Dumbbell Deadlift guide with alternatives and benefits, see the Dumbbell Deadlift exercise guide.
Frequently Asked Questions
Which is better for Back, Rack Pull or Dumbbell Deadlift?
Planfit users log Dumbbell Deadlift more often — 4,231 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 Dumbbell Deadlift need?
Rack Pull needs a barbell, and Dumbbell Deadlift needs a dumbbell.
Which is easier to start with?
Dumbbell Deadlift is the easier place to start. Move to Rack Pull once your form holds up.
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