Hamstrings · Barbell · Intermediate

How to do Barbell Rack Pull

The barbell rack pull is a compound strength exercise that targets the glutes, hamstrings, and lower back. It involves lifting a barbell from a rack set at knee height, focusing on hip extension and posterior chain activation.

Primary muscles: Hamstrings, Glutes and Lower back
Also works: Forearms, Quadriceps and Trapezius
Equipment: Barbell
Level: Intermediate
Category: Legs

How to do Barbell Rack Pull, step by step

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.

Station taken, or training at home? Alternatives to Barbell Rack Pull →

Muscles worked

Barbell Rack Pull works your hamstrings, glutes and lower back as the main movers, with help from your forearms, quadriceps and trapezius.

Track Barbell Rack Pull in SPLYT

Barbell Rack Pull is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More hamstring exercises

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Every barbell exercise → · The full exercise library →