Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsCompound
- Force TypePull (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Biceps, Lats, Lower Back, Shoulders
Target Muscle Group
Upper Back
Deadstop Rack Row Overview
The deadstop rack row is a variation of the bent over row and an exercise used to target the muscles of the back.
The deadstop rack row incorporates the power rack and provides a brief pause after each set. This brief pause, or deadstop, eliminates any momentum from being used in the exercise.
Deadstop Rack Row Instructions
- Set the safeties in a rack at roughly mid shin height.
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and grasp the bar using a double overhand grip.
- Begin the movement by driving the elbows behind the body while retracting the shoulder blades.
- Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the safety pins under control.
- Repeat for the desired number of repetitions.
Deadstop Rack Row Tips
- Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
- Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through your spine.
- Don’t allow momentum to dictate the movement, control the bar throughout the entirety of each rep.
- This movement is an exact replica of a bent over row each repetition begins from a stand still thus mitigating the stretch shortening cycle.
- Don’t allow the head to jut forward as you pull.
- Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.
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