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

Upper Back Muscle Anatomy Diagram

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

  1. Set the safeties in a rack at roughly mid shin height.
  2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and grasp the bar using a double overhand grip.
  3. Begin the movement by driving the elbows behind the body while retracting the shoulder blades.
  4. 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.
  5. Repeat for the desired number of repetitions.

Deadstop Rack Row Tips

  1. Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
  2. Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through your spine.
  3. Don’t allow momentum to dictate the movement, control the bar throughout the entirety of each rep.
  4. This movement is an exact replica of a bent over row each repetition begins from a stand still thus mitigating the stretch shortening cycle.
  5. Don’t allow the head to jut forward as you pull.
  6. Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.