Barbell Rack Pulls
Quick answer
Barbell Rack Pulls is an intermediate isolation barbell exercise that mainly works the lower back and glutes, with the hamstrings assisting.
Written by the GymStreak coaching team
Muscles worked
Primary
Secondary
How to do Barbell Rack Pulls
- 1
Configure a power rack with the side pins at just below knee level. Place a barbell on the pins and grip it with an overhand grip on both hands. Your hands should be greater than shoulder width apart.
- 2
Bend your knees and keep your back straight. This is your starting position.
- 3
Keeping your back straight, lower your hips and begin to pull the bar up by pushing the floor through your heels.
- 4
Pull the bar up until your body is vertical, keeping the bar close to your body throughout the movement. Push your hips forward and shoulders back at the top of the motion.
- 5
After a brief pause, slowly and carefully return to the starting position.
Form cues
- You can used a mixed grip (one plams facing forward, and the other backward) for heavier weights.
- Perform the reps slowly and in a controlled manner. Technique first, weight second!.
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