Rack Pull Ups or Pull Up?

  1. New Member
    philek9's Avatar
    Join Date
    Jan 2011
    Posts
    18
    Rep Power
    56
    Level
    4
    Lv. Percent
    0.82%

    Rack Pull Ups or Pull Up?


    Which is the better of the two? I currently do pull ups with my own body weight with 8-10 reps at 3 sets. I recently saw a video of some body builders doing rack pull ups. Would this be more effective for me compared to an actual pull up? Should I switch it up or stick to pull ups? I'd like to gain more strength and size.

  2. The Female Terminator
    Rosie Chee's Avatar
    Stats
    5'1"  114 lbs.
    Join Date
    Mar 2008
    Age
    30
    Posts
    16,173
    Rep Power
    364603
    Level
    75
    Lv. Percent
    89.83%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by philek9 View Post
    Which is the better of the two? I currently do pull ups with my own body weight with 8-10 reps at 3 sets. I recently saw a video of some body builders doing rack pull ups. Would this be more effective for me compared to an actual pull up? Should I switch it up or stick to pull ups? I'd like to gain more strength and size.
    Reverse Rack Pulls (or Reverse Rows) are excellent for strength and size - my husband swears by them as the best exercise for back mass gain. Personally, the best exercise for me re back mass are primarily pull-ups, with Bent Over BB Rows - I've only recently started Reverse Rack Pulls, but they definitely work.

    Use BOTH exercises in your training programme.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  3. Professional Member
    JoHNnyNuTZ's Avatar
    Stats
    6'0"  270 lbs.
    Join Date
    Aug 2009
    Posts
    4,575
    Rep Power
    285446
    Level
    51
    Lv. Percent
    6.08%
    Achievements Activity ProPosting Pro

    Reverse rack pulls huh? That sounds interesting....Never thought of that one!!!!

    RECOVERBRO


    •   
       

  4. Banned
    FitnFirm's Avatar
    Join Date
    Apr 2006
    Posts
    3,635
    Rep Power
    0
    Level
    41
    Lv. Percent
    99.72%
    Achievements Activity ProPosting Pro

    Mixing it up is always beneficial. I like barbell rows too, reverse grip. Rack pulls are harder to do if you are very tall.
  5. The Female Terminator
    Rosie Chee's Avatar
    Stats
    5'1"  114 lbs.
    Join Date
    Mar 2008
    Age
    30
    Posts
    16,173
    Rep Power
    364603
    Level
    75
    Lv. Percent
    89.83%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by JoHNnyNuTZ View Post
    Reverse rack pulls huh? That sounds interesting....Never thought of that one!!!!
    Yep. They're basically rack pulls, but you';re UNDER the bar and pulling your weight UP. Very effective.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  6. Elite Member
    GeekPoop's Avatar
    Stats
    6'0"  232 lbs.
    Join Date
    Feb 2009
    Age
    27
    Posts
    5,263
    Rep Power
    234820
    Level
    51
    Lv. Percent
    92.31%
    Achievements Activity ProPosting ProPosting Authority

    i use to do rack pull ups all the time, now i just do normal weighted pullups
    Serious Nutrition Solutions
  7. Advanced Member
    Type O Hero's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Jan 2010
    Posts
    928
    Rep Power
    90581
    Level
    26
    Lv. Percent
    79.48%

    Generally, more weight = more mass (all things considered).

    I've never done rack pulls but I love pull-ups and weighted pull-ups for making the upper back look wide.

    I've gotten a lot of good results with pull-ups, bent over BB rows (overhand and underhand), seated cable rows and deadlifts occasionally.
  8. New Member
    philek9's Avatar
    Join Date
    Jan 2011
    Posts
    18
    Rep Power
    56
    Level
    4
    Lv. Percent
    0.82%

    Thanks for the feedback everyone. I currently do pull ups, seated low/high rows, dumbell bench rows (every now and again) and finish with deadlifts. I'll try adding reverse rack pull ups with weights and see how my back feels next week.
  9. New Member
    philek9's Avatar
    Join Date
    Jan 2011
    Posts
    18
    Rep Power
    56
    Level
    4
    Lv. Percent
    0.82%

    So I finally got around to rack chin ups and they felt great! I did it with a 35lb dumbell for 3 sets of 10. I felt the burn sensation on my back, forearms, and parts of my shoulders. It looks like I'll be adding this to my back workouts!
  10. The Female Terminator
    Rosie Chee's Avatar
    Stats
    5'1"  114 lbs.
    Join Date
    Mar 2008
    Age
    30
    Posts
    16,173
    Rep Power
    364603
    Level
    75
    Lv. Percent
    89.83%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by philek9 View Post
    So I finally got around to rack chin ups and they felt great! I did it with a 35lb dumbell for 3 sets of 10. I felt the burn sensation on my back, forearms, and parts of my shoulders. It looks like I'll be adding this to my back workouts!
    Great stuff
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  11. New Member
    nerdalert's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Aug 2010
    Posts
    205
    Rep Power
    239
    Level
    12
    Lv. Percent
    47.42%

    I love doing the reverse rack pulls, but I don't do them every workout...
  

  
 

Similar Forum Threads

  1. Low Rack Pull or Deficit Pull input before April 9th hurry!
    By brownstown89 in forum Powerlifting/Strongman
    Replies: 6
    Last Post: 04-22-2010, 04:10 PM
  2. Pull up bar
    By jumpshot903 in forum Training Forum
    Replies: 4
    Last Post: 03-03-2009, 08:39 PM
  3. PULL UPS
    By Bigguy851 in forum Training Forum
    Replies: 31
    Last Post: 02-03-2009, 12:53 PM
  4. Lat Pull Down
    By jbono731 in forum Training Forum
    Replies: 14
    Last Post: 02-16-2008, 08:30 PM
  5. rack pull reps range?
    By dlew308 in forum Exercise Science
    Replies: 2
    Last Post: 08-22-2007, 11:56 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in