Barbell Rack Pull

glutesupper legsbarbell

Learn how to do the Barbell Rack Pull with proper form and technique. This barbell exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Lower Back.

Barbell Rack Pull exercise demonstration showing proper form

How to Do the Barbell Rack Pull

Follow these steps to perform the Barbell Rack Pull with correct form:

  1. 1Set up a barbell on a rack at knee height.
  2. 2Stand with your feet shoulder-width apart, toes pointing slightly outwards.
  3. 3Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
  4. 4Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
  5. 5Lower the barbell back down to the starting position by bending at the hips and knees.
  6. 6Repeat for the desired number of repetitions.

Barbell Rack Pull Muscles Worked

Primary

glutes

Secondary

hamstringslower back

Exercise Details

Equipment
barbell
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Barbell Rack Pull?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Barbell Rack Pull work?

The Barbell Rack Pull primarily targets your Glutes. Secondary muscles worked include Hamstrings, Lower Back. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Barbell Rack Pull?

The Barbell Rack Pull requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Barbell Rack Pull with proper form?

Start by Set up a barbell on a rack at knee height. Stand with your feet shoulder-width apart, toes pointing slightly outwards. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Barbell Rack Pull?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

What are the best sets and reps for the Barbell Rack Pull?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Barbell Rack Pull best for?

The Barbell Rack Pull fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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