Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back Lower back Biceps Glutes
- Secondary muscles
- Trapezius Quadriceps
- Equipment
- Barbell
Barbell Rack Pull
4 steps Updated 29/08/2026
Barbell Rack Pull is a free weights exercise targeting Glutes (gluteus maximus, gluteus mideus), Hamstrings (Biceps Femoris using Barbell.
Step by step
How to perform it
- Position a barbell on a rack set to just below knee height. Stand with your feet hip-width apart, and grip the barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart.
- Begin the lift by driving through your heels, extending your hips and knees to lift the barbell.
- Pull the barbell up your legs until you reach a standing position with your shoulders back and hips fully extended. Keep the barbell close to your body throughout the movement.
- Lower the barbell back to the rack with control by hinging at your hips and bending your knees. Repeat for the desired number of repetitions.
Continue from here
Variations and related exercises
Alternate Superman
Around the World Superman Hold
Barbell One Arm Single Deadlift
Dumbbell Pullover Hip Extension on Exercise Ball
Last updated: 29/08/2026
Back to all exercises
Barbell Rack Pull
Add it to your program
Build a program