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All exercises

Barbell rack pull

Intermediate

Barbell rack pull is a compound barbell exercise for the glutes, also working the hamstrings and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  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.

What to do instead

  • Barbell deadliftBarbell
  • Barbell romanian deadliftBarbell
  • Barbell sumo deadliftBarbell
  • Barbell single leg deadliftBarbell
  • Dumbbell romanian deadliftDumbbell
  • Rear decline bridgeBodyweight

Easier variations

  • Band stiff leg deadliftResistance band
  • Band straight back stiff leg deadliftResistance band
  • Dumbbell deadliftDumbbell
  • Smith deadliftSmith machine

Harder variations

  • Barbell single leg deadliftBarbell
  • Barbell one arm side deadliftBarbell
Logged today · 3 min restBarbell rack pull

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