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Rack pull alternatives: what to do with no rack, no pins or a sore back

Published October 23, 2026

The closest rack pull alternative is the Romanian deadlift: it covers the same range, from just below your knees to lockout, but starts at the top so you need no pins. To overload your lockout and traps the way a rack pull does, use a trap bar deadlift or a heavy barbell shrug. With dumbbells, pair a dumbbell Romanian deadlift with a dumbbell hip thrust; with a sore lower back, a cable pull-through and a hip thrust train the same hip drive with far less load on your spine.

What a rack pull alternative has to replace

Glutes, lower back and traps, top-half deadlift

Rack Pull

Glutes, Lower Back, Traps

Starting the pull at knee height takes the hardest part of the deadlift off the floor, so you can hold and lock out more weight than in a full pull. That is the overload every swap below tries to keep.

How to do it

  1. Set the bar on the rack pins or blocks just below your knees.
  2. Stand close with your feet under your hips and grip the bar overhand just outside your thighs.
  3. Hinge until your back is flat and your shoulders sit slightly in front of the bar.
  4. Drive your hips forward and stand tall, shoulders back at the top.
  5. Lower the bar to the pins under control and reset before the next rep.

Cues

  • Shoulders ahead of the bar
  • Finish tall, shoulders back
  • Set it down, do not drop it

Common mistakes

  • Leaning back at the top of each rep: stand straight and let your traps hold the weight.
  • Loading so heavy the bar bends off the pins every rep: use weights you can pull smoothly for the whole set.

The rack pull is the top half of a deadlift. Starting from knee height lets you hold more weight than you can pull from the floor, so it loads your glutes, lower back, traps and grip hardest right at lockout, when you stand tall with the bar.

A replacement has to keep that hip drive to a full lockout and, if your goal is a bigger upper back, a heavy bar hanging from your shoulders.

Barbell, no rack needed

None of these need pins: a bar and plates on the floor are enough. They keep the heavy pull, the lockout, or both.

Closest swap with no rack

Romanian Deadlift

Hamstrings, Glutes

It moves through the same range as a rack pull, between just below the knees and lockout, but you start standing and lower first, so you need no pins. Expect to use less weight, and more of the work moves to your hamstrings.

How to do it

  1. Stand with a barbell at your thighs, hands just outside your legs, feet under your hips.
  2. Soften your knees and push your hips back, sliding the bar down your thighs.
  3. Stop when your hamstrings are fully stretched, usually just below the knee, with your back flat.
  4. Push your hips forward to stand up, glutes tight at the top.

Cues

  • Hips back
  • Bar stays on your legs
  • Back flat

Common mistakes

  • Bending the knees into a squat: keep them soft and still.
  • Reaching for the floor: stop where your back would round.
Build a session with Romanian Deadlift

Heavy lockout without pins

Trap Bar Deadlift

Quads, Glutes

The handles sit beside you and your hips start higher than in a floor deadlift, so it is the heaviest pull most lifters can do outside a rack. If your trap bar has high handles, use them to start even closer to rack-pull height.

How to do it

  1. Step into the center of the trap bar, feet hip-width apart.
  2. Hinge and bend your knees to grip the handles, arms straight, back flat and chest up.
  3. Take the slack out of the bar, brace, and push the floor away until you are standing tall with your hips locked out.
  4. Lower the bar as your hips travel back and your knees bend, set it down, and reset before the next rep.

Cues

  • Push the floor away
  • Arms are hooks, not levers
  • Stand tall, then lower

Common mistakes

  • Jerking the bar off the floor: pull the slack out first so the bar is tight before it moves.
  • Leaning back at the top: stand straight with your glutes squeezed, nothing more.
Build a session with Trap Bar Deadlift

The full pull from the floor

Barbell Deadlift

Glutes, Lower Back

If you rack pull to build your deadlift, the deadlift itself trains the same lockout plus the part a rack pull skips. Use it when strength from the floor is the goal.

How to do it

  1. Stand with the bar over your mid foot, feet roughly hip width.
  2. Hinge and bend your knees to grab the bar just outside your legs, shins touching it.
  3. Pull the slack out of the bar, set your back flat and squeeze your armpits down to lock the bar to your legs.
  4. Push the floor away and stand up tall with the bar dragging up your legs.
  5. Lower it the same way and let it settle before the next rep.

Cues

  • Push the floor away
  • Bar stays on your legs
  • Armpits squeezed down

Common mistakes

  • Yanking the bar off the floor with a rounded back: take the slack out first and build tension before it moves.
  • Leaning back at the top: finish by standing straight with your glutes tight.
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More upper back from a pull

Snatch-Grip Deadlift

Glutes, Lower Back

The wide grip makes your upper back hold the bar from a deeper start, so it hits the traps and upper back a rack pull is often used for. It is lighter than a regular deadlift.

How to do it

  1. Stand with the bar over your mid foot and take a wide overhand grip, roughly where your hands would be for a snatch.
  2. Sit your hips lower than in a regular deadlift until your back is flat and your arms are straight.
  3. Pull your shoulder blades down and back, then stand up with the bar tight to your legs.
  4. Lower the bar the same path back to the floor.

Cues

  • Wide grip, shoulders back
  • Hips lower than usual
  • Bar brushes the thighs

Common mistakes

  • Letting your upper back round under the wide grip: drop the weight until you can hold your shoulders back from the floor.
  • Losing your grip: use straps for working sets if your hands fail before your back does.
Build a session with Snatch-Grip Deadlift

Traps without the hinge

Barbell Shrug

Traps

Many lifters rack pull for their traps. A shrug loads them directly with a heavy bar and no lower-back work, which makes it the swap when your back is tired but your traps are not.

How to do it

  1. Take the bar from a rack at mid-thigh height, or deadlift it up from the floor, with a grip a little wider than your thighs, palms down.
  2. Stand tall with the bar at arm's length.
  3. Raise your shoulders straight toward your ears as far as they travel.
  4. Pause for a full second at the top, then lower slowly and repeat.

Cues

  • Straight up and down
  • One-second pause
  • Arms stay long

Common mistakes

  • Rolling the shoulders: lift straight up and lower straight down.
  • Bouncing the bar with your knees: the legs stay still.
Build a session with Barbell Shrug

Glute lockout, back supported

Hip Thrust

Glutes

The top of a rack pull is a hard glute squeeze, and the hip thrust loads exactly that position with your upper back on a bench. Pick it when you want the glutes without the spine loading.

How to do it

  1. Sit with your shoulder blades against the long side of a flat bench and roll a padded bar over your hips.
  2. Plant your feet flat about hip width apart, close enough that your shins are vertical at the top.
  3. Drive through your heels and lift your hips until your torso and thighs form a straight line.
  4. Hold the top for a second with your chin tucked, then lower your hips most of the way down and repeat.

Cues

  • Chin tucked, ribs down
  • Shins vertical at the top
  • One-second squeeze

Common mistakes

  • Arching your lower back to get higher: stop when your hips are level with your knees and squeeze your glutes there.
  • Feet too far out, which turns it into a hamstring exercise: bring them in until your shins are vertical at lockout.
Build a session with Hip Thrust

Cables and benches

When your lower back is the limit, these train the same hip drive with your spine supported or barely loaded.

Hip drive with no load on your spine

Cable Pull-Through

Glutes, Hamstrings

The cable pulls from behind you, so your hips do the work and your spine carries almost nothing. Use it on days your lower back needs a break.

How to do it

  1. Attach a rope to a low pulley, turn your back to the stack and take the rope ends between your legs.
  2. Walk forward until the stack lifts, feet a bit wider than your hips.
  3. Hinge back, letting the rope pull your hands between your thighs, back flat and knees softly bent.
  4. Drive your hips forward to stand tall and squeeze your glutes at the top.

Cues

  • Hips back, then hips through
  • Arms just hold the rope
  • Squeeze your glutes to finish

Common mistakes

  • Squatting down instead of hinging: keep your shins near vertical and move your hips back.
  • Pulling with your arms or leaning back at the top: stand tall and stop.
Build a session with Cable Pull-Through

Lower back and glutes, bodyweight first

45-Degree Back Extension

Glutes, Hamstrings

It trains your lower back and glutes through the hinge with your legs fixed, so you can work them hard for higher reps without a heavy bar.

How to do it

  1. Set the pad so it sits just below your hip bones, then hook your heels under the foot rollers.
  2. Fold your arms over your chest with your body in line with the bench.
  3. Bend forward at the hips until you feel a stretch in your hamstrings.
  4. Lift your torso back to a straight line with your legs, squeezing your glutes, and stop there.

Cues

  • Hinge at the hips
  • Stop at a straight line
  • Squeeze your glutes at the top

Common mistakes

  • Arching back past a straight line at the top: the rep ends when your body is straight.
  • Setting the pad too high so it blocks your hips: you should be able to fold freely over it.
Build a session with 45-Degree Back Extension

Dumbbells and kettlebells

Lighter than a rack pull, so use more reps and stop each set close to failure.

Best swap with dumbbells

Dumbbell Romanian Deadlift

Hamstrings, Glutes

Two dumbbells and the same knee-to-lockout range as a rack pull. Holding them at your sides also trains your grip the way a heavy bar does.

How to do it

  1. Stand hip-width apart with a dumbbell in each hand resting against the front of your thighs, palms facing you.
  2. Push your hips straight back and let your torso fold forward, knees softly bent, the dumbbells brushing your legs.
  3. Lower until the dumbbells pass your knees and you feel a strong stretch in your hamstrings, with your back still flat.
  4. Drive your hips forward to stand back up, squeezing your glutes at the top, and repeat.

Cues

  • Hips back, not down
  • Dumbbells slide down your legs
  • Flat back, chin tucked

Common mistakes

  • Bending the knees into a squat so the dumbbells go lower: the depth comes from your hips, and most people stop just past the knees.
  • Rounding your lower back at the bottom: end the rep where your back stays flat, and lighten the load if that is high.
Build a session with Dumbbell Romanian Deadlift

Glute lockout with dumbbells

Dumbbell Hip Thrust

Glutes

One dumbbell across your hips loads the glute lockout the rack pull finishes with, with your upper back on a bench. Pair it with the dumbbell Romanian deadlift to cover the hinge too.

How to do it

  1. Sit with your shoulder blades resting on the long edge of a bench and a dumbbell across your hips.
  2. Plant your feet so your shins will be vertical at the top.
  3. Push your heels down and raise your hips until your torso and thighs are level.
  4. Squeeze for a second, lower your hips toward the floor and repeat.

Cues

  • Chin tucked, eyes forward
  • Ribs down at the top
  • Shins vertical at lockout

Common mistakes

  • Arching your lower back to get higher: stop at level and squeeze your glutes instead.
  • Feet too close to the bench, which shifts the work to your quads: walk them out until your shins are vertical at the top.
Build a session with Dumbbell Hip Thrust

Traps at home

Dumbbell Shrug

Traps

The heaviest pair you own, held at your sides with a pause at the top, trains the traps a rack pull loads, and dumbbells let your hands stay at your sides.

How to do it

  1. Stand tall holding a dumbbell at each side, palms facing in, arms straight.
  2. Lift your shoulders straight up toward your ears as high as they go.
  3. Hold the top for one full second.
  4. Lower slowly until your shoulders are fully dropped, then repeat.

Cues

  • Straight up, not rolled
  • One-second hold at the top
  • Arms stay straight

Common mistakes

  • Rolling the shoulders in a circle: it adds nothing for the traps. Up and down only.
  • Bending the elbows to lift higher: that is your biceps helping. Lighten the load and keep your arms long.
Build a session with Dumbbell Shrug

One kettlebell, same hinge

Kettlebell Deadlift

Glutes, Hamstrings, Lower Back

A heavy kettlebell held at your side gives you a short hinge to lockout with no setup. Use it when a kettlebell is the heaviest thing you have.

How to do it

  1. Stand with your feet about hip-width apart and the bell in one hand at your side, arm straight.
  2. Flatten your back and pull your shoulders down.
  3. Push your hips back and bend your knees a little, letting the bell lower beside your leg until it nearly reaches the floor.
  4. Stand up by driving through your feet and squeezing your glutes. Finish the set, then switch hands.

Cues

  • Hips back, chest up
  • Bell close to your leg
  • Stand tall at the top

Common mistakes

  • Squatting straight down so your knees do all the work: lead with your hips.
  • Rounding your back to reach lower: stop the bell where your back is still flat.
Build a session with Kettlebell Deadlift

Bands

With no weights, a band makes the top of the pull hardest, right where a rack pull is heaviest.

Best swap with a band

Band Deadlift

Glutes, Hamstrings, Lower Back

A band gets harder the higher you stand, so it loads the lockout most, just like a rack pull. Use a thick band and take sets close to failure.

How to do it

  1. Step onto the center of a handled band with your feet hip-width, a handle in each hand.
  2. Push your hips back and bend your knees until the handles are near your shins, with your back flat.
  3. Drive your hips forward and stand up tall, keeping the handles close to your legs.
  4. Lock out with a glute squeeze, then lower back down the same way.

Cues

  • Hips back, chest forward
  • Flat back
  • Lock out with your glutes

Common mistakes

  • Rounding your back to reach the bottom: bend your knees more and stop higher.
  • Leaning back at the top: stand tall and stop.
Build a session with Band Deadlift

Example sessions without the rack pull

Session 1

Gym, no rack or pins

Open in the session builder
  • Workouts2× a week
  • Working sets26 a week
  • Per workout~40 min
  • EquipmentTrap Bar, Barbells, Hyperextension

You train in a gym with bars and plates, but there is no rack with pins or it is always taken.

The trap bar deadlift takes the rack pull's place as the heavy pull, the Romanian deadlift covers the same top-half range, and shrugs and back extensions finish your traps and lower back. 13 working sets.

Session
ExerciseSets × repsRIRRest
Trap Bar Deadlift2 warm-up sets firstReset between reps. 4 × 3–6 2 3:30 min
Romanian Deadlift 3 × 6–10 2 2:30 min
Barbell ShrugOne-second pause at the top. 3 × 8–12 1 90 s
45-Degree Back Extension 3 × 10–15 1 75 s
How to run it
Run it once or twice a week, at least two days away from your heaviest squat day.
How to progress
When every set of a lift reaches the top of its rep range at the RIR shown, add 5 to 10 lb on the trap bar and Romanian deadlift, or the smallest jump on the rest, and start again at the bottom of the range.
Open in the session builder

Session 2

Home, dumbbells and a bench

Open in the session builder
  • Workouts2× a week
  • Working sets22 a week
  • Per workout~25 min
  • EquipmentDumbbells

You have adjustable dumbbells and a bench at home, and nothing to rack a bar on.

Dumbbells are lighter than a rack pull, so the session uses higher reps and goes close to failure: Romanian deadlifts for the hinge, hip thrusts for the lockout and shrugs for your traps. 11 working sets.

Session
ExerciseSets × repsRIRRest
Dumbbell Romanian Deadlift1 warm-up set first 4 × 10–15 1 90 s
Dumbbell Hip Thrust 4 × 12–20 1 75 s
Dumbbell Shrug 3 × 12–20 1 1 min
How to run it
Twice a week on non-consecutive days. Hold the top of every hip thrust and shrug for a full second.
How to progress
Add reps first; when every set hits the top of the range, move up a dumbbell. At your heaviest pair, slow the lowering to three seconds.
Open in the session builder

Session 3

Lower back is tired or sore

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~25 min
  • EquipmentAdjustable Cable, Barbells, Flat Bench, Dumbbells

Heavy pulls leave your lower back beaten up, but you still want to train your glutes and traps hard.

Nothing here hangs a heavy bar off a bent-over back: the cable pull-through and hip thrust train the rack pull's hip drive with your spine unloaded or supported, and dumbbell shrugs keep the traps working. 10 working sets.

Session
ExerciseSets × repsRIRRest
Cable Pull-Through1 warm-up set first 4 × 10–15 2 90 s
Hip Thrust 3 × 8–12 2 2 min
Dumbbell Shrug 3 × 10–15 1 1 min
How to run it
Use it for a few weeks while your back settles, then bring a hinge back in with the Romanian deadlift.
How to progress
Add a rep per set each week; when you reach the top of every range, add the smallest weight jump and start again at the bottom.
Open in the session builder

Make it fit you

Questions

What can I do instead of rack pulls?

A Romanian deadlift works through the same range from just below the knee to lockout and needs no rack. For a heavier pull, use a trap bar deadlift; for your traps, a barbell shrug.

What are some alternatives to rack pulls using dumbbells?

Dumbbell Romanian deadlifts cover the rack pull's range, dumbbell hip thrusts load the lockout, and dumbbell shrugs train your traps. Use higher reps than you would on a rack pull and stop each set one rep short of failure.

Is it okay to skip rack pulls and deadlifts?

Yes. You can build your glutes, hamstrings and back with Romanian deadlifts, hip thrusts, back extensions and rows. If you want a strong deadlift, though, you have to practice the deadlift.

Are rack pulls the same as deadlifts?

No. A rack pull starts from pins at about knee height, so it skips the start of the pull and lets you lock out more weight. A deadlift starts from the floor and trains the whole lift.

Which is better for a rack pull swap, a stiff-leg or Romanian deadlift?

The Romanian deadlift. Its slight knee bend and stop just below the knee match the rack pull's range, while a stiff-leg deadlift goes lower with straighter legs and puts more on your hamstrings.

Do Romanian deadlifts grow your glutes?

Yes, they train your glutes and hamstrings together. For more glute work, squeeze hard at the top of each rep and add a hip thrust in the same session.