Tip: Continuous Tension Rack Pull

The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.

The rack pull is a great exercise for the posterior chain and back. Most people do it in "dead-stop" fashion – resting the bar momentarily on the rack between reps. That's a good technique, but there's value in using the continuous tension method too. "Tap" the rack (don't bounce) and keep the tension on the muscles at all times.

I prefer to use a trap bar for this lift, but a barbell will work too.

Mark Dugdale is an IFBB pro bodybuilder and Mr. Olympia competitor. Mark has 22 years of experience on stage and a passion for brutal workouts. He has also produced five documentaries, participated in seminars with prison inmates, and was granted one of the last recorded interviews with Joe Weider. Follow Mark Dugdale on Twitter