Barbell Deadstop Row With Rack

Muscles worked

Setup

1. Set the safety pins in a power rack to mid-shin or just below knee height.
2. Position yourself with feet hip-width apart and shins nearly touching the barbell.
3. Hinge at the hips with a flat back until your torso is almost parallel to the floor.
4. Grip the bar with an overhand grip slightly wider than shoulder-width.

How to do it

1. Brace your core and pull the barbell toward your lower ribs by driving your elbows toward the ceiling.
2. Exhale during the pull and squeeze your shoulder blades together at the top of the movement.
3. Lower the bar with control until it rests completely on the safety pins.
4. Pause for one second to reset your tension and breath before beginning the next repetition.

Form checklist

• Maintain a neutral spine and avoid rounding your lower back during the pull.
• Ensure the bar comes to a total standstill on the pins to eliminate elastic energy.
• Keep your weight centered over your mid-foot to prevent tipping forward.
• Avoid shrugging the weight; keep your shoulders depressed away from your ears.

Pro tips

• Think about pulling through your elbows rather than pulling with your hands to better isolate the lats and traps.
• Use the deadstop to re-brace your core and reset your lats, ensuring maximum spinal stability for heavy sets.

Make it harder

• Lower the safety pins to increase the range of motion and the demand on the posterior chain.
• Incorporate a two-second isometric hold at the top of the movement to increase time under tension.

Frequently asked

What muscles does the barbell deadstop row with rack work?

The barbell deadstop row with rack primarily targets the lats and trapezius, and also works the erector spinae, glutes, and hamstrings as secondary muscles.

What equipment do you need for the barbell deadstop row with rack?

The barbell deadstop row with rack uses barbell.

Is the barbell deadstop row with rack good for beginners?

The barbell deadstop row with rack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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