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Barbell Deadstop Rack Row
A barbell row variation starting from safety pins in a rack that targets lats, rhomboids, and traps to build back strength and hypertrophy; emphasizes strict pulls without momentum for better muscle activation.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Lower Back, Biceps, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Lower Back
5/10Erector Spinae
Biceps
4/10Abs
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Set safety pins in a power rack at mid-shin height with loaded barbell resting on them. Stand facing the bar with feet shoulder-width apart.
- Hinge at hips with flat back to grip bar overhand, slightly wider than shoulders.
- Brace core and extend arms fully as bar rests on pins.
- Drive elbows back to pull bar to upper abdomen, retracting shoulder blades.
- Squeeze back muscles at top for one second.
- Lower bar controlled to pins until full stop.
- Reset posture before next rep.
Coaching Tips
Form Cues
- Keep back flat
- Drive elbows back
- Squeeze shoulder blades
- No momentum
- Core tight
Breathing
Inhale during lowering; exhale forcefully while pulling and bracing core throughout.
Tempo
2-1-1
Range of Motion
Pull from pins at mid-shin to bar touching torso; lower until bar fully contacts pins.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Use lighter weight to maintain form
- Ensure pins are secure
- Clear area around rack
- Protect bar knurling with sleeves if needed
Spotting
Spotter assists by supporting bar during heavy sets if form fatigues; otherwise, use rack safeties.
Common Mistakes
- Rounding lower back
- Using body swing for momentum
- Incomplete shoulder retraction
- Gripping too narrow
- Not resting bar fully on pins
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge flexibility
- Thoracic spine mobility
Build Up First
- Master basic bent-over row
- Core bracing competency
Also known as
Deadstop Rack Row, Rack Deadstop Row, Dead Stop Barbell Row
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