How to do the Barbell Rack Pull
Barbell Rack Pull is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Barbell Rack Pull demonstration · © GymiaFit
Barbell Rack Pull at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Rack Pull step by step
- 1Set up a barbell on a rack at knee height.
- 2Stand with your feet shoulder-width apart, toes pointing slightly outwards.
- 3Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
- 4Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
- 5Lower the barbell back down to the starting position by bending at the hips and knees.
- 6Repeat for the desired number of repetitions.
Barbell Rack Pull — questions
What muscles does the Barbell Rack Pull work?
The Barbell Rack Pull primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Barbell Rack Pull?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Rack Pull suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Rack Pull?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Rack Pull demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.