Tip 4 New Rack Exercises for Hypertrophy Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip 4 New Rack Exercises for Hypertrophy Get fresh gains from your rows shrugs presses and deadlifts Try these scrape-the-rack lifts by Tanner Shuck May 9, 2021August 18, 2021 The Smith machine gets a lot of criticism, but it has its place. A million very large bodybuilders who make it part of their training can't be wrong. Problem is, this piece of equipment is only found in commercial gyms. The solution? The scrape-the-rack method. You'll get a similar (arguably better) training stimulus. 1 Stiff-Leg Deadlift Scraping the rack is a great way to place extra tension on the hamstrings and glutes. Moving your feet slightly forward while leaning back and pulling the bar against the rack allows you to get a bigger/better stretch on the posterior chain. It's a great alternative to a conventional stiff-leg deadlift. 2 Bent-Over Row Struggle to feel your lats when you do bent-over rows? This will solve that problem quickly. Pulling the bar against the rack better isolates the lats. They're under constant tension throughout the rep. This is one of the best rowing variations you've never tried. 3 Shrug Place your toes in front of the bar so you're off balance and leaning against the rack. Get a big stretch at the bottom of every rep to maximize the ROM. By sliding the bar against the rack, you create more resistance and isolate the traps far better than conventional barbell shrugs. Use straps and go heavy for high reps. 4 Strict Press This is one of the best pressing variations for lifters with cranky shoulders because it ensures a perfectly vertical bar path. Scraping the rack adds a significant amount of additional resistance without actually increasing the weight. It also better isolates the delts as you eliminate any cheating or compensation from other muscles (such as your pecs). Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Deload Everything You Need Know Most people don't need to deload because their workouts are wimpy. Here's how to tell if you're worthy of a deload, along with how to do it. Training Christian Thibaudeau December 16 Training Tip The Most Common Deadlift Mistake This is an injury waiting to happen. Here's what to avoid and how to fix the problem. Exercise Coaching, Tips Lee Boyce February 3 Training What s Your 1RM The general rule is, if you can lift 200 pounds for 8 reps, then you should be able to do 250 pounds for one rep. Too bad that rule doesn't work for the vast majority of people. Here's a better way. Training Tim Henriques April 28 Training Tip Do the Power Shrug for Traps Use controlled momentum to make barbell shrugs safer and more effective. Here's how. Tips, Training Christian Thibaudeau March 11