Barbell Deadlift
Lower Back·Barbell·Advanced·Compound
Barbell Rack Pull
The Barbell Rack Pull targets the back, glutes, and hamstrings by lifting a barbell from an elevated position. The shortened range of motion lets you handle heavier loads to build upper-back and grip strength.
Category
Strength
Difficulty
Intermediate
Movement
Compound
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
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Barbell Rack Pull work?
The Barbell Rack Pull primarily targets the Lower Back. Supporting muscles include Erectors, Back, Lats, Traps, Glutes, Hamstrings, Forearms.
Is the Barbell Rack Pull a compound or isolation exercise?
The Barbell Rack Pull is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Barbell Rack Pull?
You need the following equipment: Power Rack, Barbell.
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.
Related
Similar exercises
Dumbbell Deadlift
Lower Back·Dumbbells·Beginner·Compound
Barbell Romanian Deadlift
Hamstrings·Barbell·Advanced·Compound
Dumbbell Romanian Deadlift
Hamstrings·Dumbbells·Intermediate·Compound
Dumbbell Back Extension
Erectors·Dumbbells·Intermediate·Compound
Machine Back Extension
Erectors·Back Machine·Advanced·Compound
