Smith Rack Pull

Smith Rack Pull


This exercise involves pulling a barbell or dumbbells from a Smith machine at a higher position than a traditional deadlift, targeting the upper back, traps, and grip strength. The lifter stands with their feet shoulder-width apart, grasps the bar with an overhand grip, and pulls the weight up towards their hips while keeping their back straight and core engaged.

Muscle Group

Equipment Required

Smith Rack Pull Instructions

  1. Set up a Smith machine with the bar at knee height.
  2. Stand with your feet shoulder-width apart and your toes pointing forward.
  3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Engage your core and lift the bar by extending your hips and knees.
  5. As you lift the bar, keep your back straight and your shoulders pulled back.
  6. Pause at the top of the movement, then slowly lower the bar back down to knee height.
  7. Repeat for the desired number of reps.

Smith Rack Pull Form & Visual

Smith Rack Pull

Smith Rack Pull Benefits

  • Targets the upper back, traps, and rear delts
  • Helps improve posture and spinal erector strength
  • Can increase grip strength and forearm development
  • Allows for heavier weight to be lifted compared to traditional deadlifts
  • Can be used as a variation to traditional deadlifts for variety in training

Smith Rack Pull Muscles Worked

  • Trapezius
  • Rhomboids
  • Erector Spinae
  • Glutes
  • Hamstrings
  • Quadriceps
  • Gastrocnemius

Smith Rack Pull Variations & Alternatives

  • Smith Rack Pull
  • Sumo Smith Rack Pull
  • Deficit Smith Rack Pull
  • Paused Smith Rack Pull
  • Single-Leg Smith Rack Pull
  • Wide-Grip Smith Rack Pull
  • Narrow-Grip Smith Rack Pull
  • Reverse-Grip Smith Rack Pull
  • Block Pull on Smith Machine