T Nation

Do Rack Pulls Hit the Upper or Mid/Lower Traps?


ive heard these are great for building trap size, but im not sure which part of the traps they hit the hardest. just wanted to ask a few quick questions.

  • do they hit the upper, middle/lower traps (or) both?
  • do they have to be performed heavy weight low reps, or can sets of 20 work well?
  • how does snatch grip compare to a double overhand rack pull?

Thanks in advance.


I feel it in both areas. If want traps, shrug.

I do both. You should find out what works for you.

No idea. I only do DOH grip.