The power rack is not just a squat rack...it's honestly one of THE most versatile pieces of equipment you can use.

And I'm not talking about racks with a whole bunch of extra stuff added on like cables or landmines...

I'm talking about just a straight up simple rack with J hooks and safety rails.

Check these exercises out... (got videos for all of them here)...

#1 - Chest and Abs: Back-Off Bench Dumbbell Press

This exercise is the perfect "beach body" exercise, targeting the chest and abs with a unique bracing setup. You'll be using your six-pack abs isometrically to support your body AND the weight as you press up without your upper back on the bench.

#2 - Biceps: Nilsson Curls

If you want to build massive biceps, this is the exercise you're going to use. Most bicep exercises use a relatively light weight. This one uses a specific "blocking" method to put the load of almost your ENTIRE bodyweight directly onto your biceps

#3 - Quads and Core: Frankenstein Plus Dumbbell Squats

This one is going to demand everything you've got. It's a variation of the Front Squat that adds in an additional twist to throw even MORE loading on your core and quads. If you want to improve your Front Squat and quadricep strength, this exercise will do it for you.

#4 - Back: Corner Rack Pull-Ups

The specific shape of the corner of the power rack allows you to perform a version of the pull-up that puts DIRECT tension on the outermost fibers of your lats. If you want to build back width, do this exercise.

#5 - Shoulders: Rear Delt Rack-Rail Lateral Raises

If you have a hard time engaging your rear delts and your shoulder development is suffering for it, this technique is going to change that instantly. You will feel your rear delts contracting harder than they've ever contracted before.

#6 - Posterior Chain: Power Rack GHR Machine

The GHR (Glute/Ham Raise) machine is one of the single most effective ways to develop the posterior chain. If you don't have access to one, don't have room for one or can't afford one, you're missing out. This setup mimics it almost perfectly...and even improves on the original in many ways.

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And this is just scratching the surface of what you can do with a power rack.

You can also directly grab a free PDF of all 6 of these exercises by clicking here.

If you have a rack at home or at the gym, you'll definitely want to give some or all of these a try.

Check out all 6 exercises on video here.

Nick Nilsson
The Mad Scientist of Muscle