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

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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.

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