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Upper Legs Exercise · Barbell

Barbell Rack Pull form demonstration - targeted for Glutes Upper Legs workouts

Barbell Rack Pull

The rack pull starts the bar elevated on pins rather than the floor, shortening the range of motion and letting you overload the top portion of a deadlift, usually the lockout and upper back. It's a common accessory for lifters whose deadlift breaks down above the knee. Because you can load it heavier than a full deadlift, ego can creep in fast, so keep the back position just as strict as you would from the floor.

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Also known as: Bb Rack Pull

Category
Upper Legs
Equipment
Barbell
Target
Glutes

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Rack Pull

  1. Position a barbell on a rack set to knee height.
  2. Stand with your feet shoulder-width apart, toes turned out a little.
  3. Bend at your hips and knees to reach down and grip the bar overhand with your hands shoulder-width apart.
  4. Brace your core and stand the bar up by extending your hips and knees together, pulling your shoulders back and squeezing your glutes at the top.
  5. Reverse the motion, bending at the hips and knees to bring the bar back down to the rack.
  6. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the glutes.

Quick Exercise Facts

Movement Type Movement reference
Equipment Barbell
Main Muscle Glutes
Supporting Muscles Lower Back

Practice and progression

Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

  • Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
  • Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
  • Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

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Training Science & Related Fitness Tools

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Rack Pull mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Lower Back.

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FAQ

What muscles does the Barbell Rack Pull work?
The Barbell Rack Pull mainly works your glutes. It also helps strengthen your hamstrings and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
What equipment do I need for the Barbell Rack Pull?
You do the Barbell Rack Pull with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
What form mistake should I watch for on the Barbell Rack Pull?
One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
How many sets and reps should I perform on the Barbell Rack Pull?
Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.
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