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Traps and neck

Rack Pull Shrug

The Rack Pull Shrug is a strength exercise with a barbell for your traps. Share of the load in the Zulta muscle model: upper traps 61%, mid traps 11% and forearm flexors 7%.

Level: IntermediateEquipment: BarbellMulti-joint (compound)

How to do it

  1. Set a loaded barbell on the safety pins of a rack at just below knee height.
  2. Stand close with the bar over the mid-foot, hinge down and grip it overhand just outside the legs.
  3. Brace, flatten the back and stand up by driving the hips forward.
  4. At the top, with the legs straight, shrug the shoulders up toward the ears.
  5. Lower the shoulders, then hinge back down to set the bar on the pins.

Tips

  • Finish the rack pull fully before starting the shrug.
  • Keep the bar dragging close to the legs.
  • Use straps if grip limits the load.

Common mistakes

  • Rounding the lower back to start the pull.
  • Leaning back hard at the top instead of shrugging.
  • Bending the elbows during the shrug.

Muscles worked by the Rack Pull Shrug

  • Upper traps Primary61%
  • Mid traps Secondary11%
  • Forearm flexors Minor7%
  • Gluteus maximus Minor5%
  • Spinal erectors (lower back) Minor5%
  • Side delts Stabilizer4%
  • Rhomboids Stabilizer4%
  • Hamstrings (biceps femoris) Minor3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A hip drive starts the shrug. Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.

Rack Pull Shrug alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Rack Pull Shrug work?

Mainly the upper traps. The mid traps assist.

Is the Rack Pull Shrug good for beginners?

The Rack Pull Shrug is rated intermediate. If you are new, learn the Cable Shrug first and build up from there.

What is a good alternative to the Rack Pull Shrug?

For example the Power Shrug, Shrug and Cable Shrug. They train mostly the same muscles, some with different equipment.

How do you make the Rack Pull Shrug harder?

Add weight or reps, or move on to the Power Shrug and Barbell Overhead Shrug.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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