TETSUBarbell Rack Pull
The Barbell Rack Pull is a barbell exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringslower back
barbell
How to do the Barbell Rack Pull
- Set up a barbell on a rack at knee height.
- Stand with your feet shoulder-width apart, toes pointing slightly outwards.
- Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
- Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
- Lower the barbell back down to the starting position by bending at the hips and knees.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Rack Pull work?
The Barbell Rack Pull primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Barbell Rack Pull?
You need a barbell to perform the Barbell Rack Pull.
How many sets and reps of the Barbell Rack Pull should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Rack Pull works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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