Barbell Rack Pull
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Muscles worked
- High load
- Glutes · Maximus and Lower back
- Medium load
- Hamstrings · Hip extension and Traps · Upper
- Low load
- Forearms · Flexors
Primary muscles
Secondary muscles
How to do it
Set a bar on rack pins just below knee height. Stand close, hinge to grip it, brace, and drive through the floor to stand tall. Lower the bar to the pins under control without rounding or overextending your back.
Form cues
- Set the bar just below the knees.
- Brace before lifting.
- Finish tall without leaning back.
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backUpper backHipKneeShoulderElbowWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.