Barbell Underhand Grip Bent Over Row
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Exercise guide
Barbell Rack Pull
The Barbell Rack Pull targets the glutes, hamstrings, and upper back by lifting the barbell from an elevated position.
Category
Strength
Difficulty
Intermediate
Movement
Isolation
Bodyweight
No
How to
How to do the Barbell Rack Pull
- 01
Set a barbell on safety pins or blocks just below knee height.
- 02
Stand with feet hip width apart and the bar over your midfoot.
- 03
Hinge at your hips and grip the bar just outside your legs.
- 04
Brace your core and keep your chest lifted.
- 05
Drive through your heels and extend your hips to stand tall.
- 06
Lower the bar back to the rack position under control.
Performance tips
Cues that matter
- Keep the bar close to your body
- Maintain a neutral spine throughout
- Avoid leaning back excessively at the top
Common questions
Frequently asked
What muscles does the Barbell Rack Pull work?
The Barbell Rack Pull primarily targets the Back.
Is the Barbell Rack Pull a compound or isolation exercise?
The Barbell Rack Pull is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What difficulty level is the Barbell Rack Pull?
The Barbell Rack Pull is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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