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Updated by FitBodyBuzz on Dec 07, 2017
Headline for List of Power Rack Exercises for Better Training
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List of Power Rack Exercises for Better Training

The power rack is one of the most beneficial pieces of gym equipment. However, it is not just for squat. There are several other exercises you can do with a power cage. We have listed the best ones here.

Source: http://fitbodybuzz.com/power-rack-exercises-list/

Bench Press

If you have a traditional weight bench, you cannot set it to the right position that will protect you in case you cannot lift the weight at the bottom. The power rack has so that you can bench press heavy weights without a spotter. The same is true for other variations such close grip bench press.

How to use a power rack for squats

A squat rack is your best friend for doing squats at home. There is nothing worse when you squat and you stuck at the bottom because you have no power to stand up. The spotters and safety bars protect you.

It also helps to do other squat variations correctly and safely. Check them out here: http://fitbodybuzz.com/best-squat-variations/

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Barbell Overhead Press (Military Press)

Barbell Overhead Press (Military Press)

This is an excellent movement to boost the strength of your shoulders. However, picking up and putting down the barbell is not easy at the beginning and the end. You can set the rack at the optimal position to start and finish the exercise comfortably so that you can focus only one the sets and reps.

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Barbell Shrug

Barbell Shrug

If you want to broaden your shoulders, you should do this move. It works your Trapezius muscle well. Without a rack, it is rather uncomfortable to pick and put down the barbell. And, it is hard to handle heavy weights.

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Barbell Biceps Curl

Barbell Biceps Curl

Barbell curl is surely the king of the biceps exercises. It boosts strength and mass, also works many other secondary muscles.

Inverted Row Exercise and Variations

The inverted row is an excellent move to work your back and deltoid muscles. Also, a good beginner exercise for those who are not yet able to do pull ups.

Rack Pulls For A Stronger Deadlift

Deadlift is among the must-to-do compound weight lifting exercises that works almost all the muscles of your body. The traditional move should be done by lifting the barbell from the floor. However, using the rack to lift the weight from a higher level is an excellent way to develop.

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Barbell Row

Barbell Row

This exercise is great to build your lats but also trains your biceps, lower back, and rear delts. The power rack can help you to handle heavier weight, plus to not go down too deep. This way you can focus more on your lats.

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Pull Ups

Pull Ups

Pull up as a powerful body weight exercise that works your back and shoulders. Most of the racks come with a pull up chin up bar.

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Chin Up

Chin Up

Another powerful bodyweight exercise for the upper body, mainly for the back and biceps.

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Dips

Dips

If you want to boost your triceps, shoulders and even your chest, do the dip. Not every power rack comes with dip station, though.

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Hanging Leg & Knee Lift

Hanging Leg & Knee Lift

Both of them are efficient exercises to train your abdominal muscles. You can buy a strap that help or if you are OK with these moves you can do without them just by using the pull-up bar.

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Cable Crossover Exercises

Cable Crossover Exercises

Some racks provide even more types of exercises as they come with high and/or low pulley functions and weight stack add-on. These extras can be inbuilt, or you can buy them separately. So, you can do triceps push down, cable curl, lat pull down, cable row and many other possibilities.

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