Barbell rack pull

Muscles worked: Back
Back
🔧 Barbell ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set a barbell slightly below your knees on a rack. Grip the bar with an overhand grip, shoulder-width apart, and position your shins a few inches away. Engage your core, brace your back, and lift the weight in a straight line until you’re upright, squeezing your glutes at the top before lowering under control.

Muscles Worked

Erector spinaeLatissimus DorsiTrapsRhomboid
Secondary: Hamstrings, Glutes

Tips

Select a weight you can handle with proper form. Keep the bar in close contact with your shins throughout the movement. Avoid bouncing the bar off the rack—control the descent.

Similar exercises

Barbell bench pull Back · 🔧 Barbell 3/10 Barbell hang high pull Back, Hamstrings, Shoulders, Quads · 🔧 Barbell 5/10 Barbell snatch pull Full body · 🔧 Barbell 5/10 Barbell deadstop rack row Back, Shoulders · 🔧 Barbell, Squat Rack 4/10 Barbell bent arm pullover Back, Chest · 🔧 Barbell 3/10 Dumbbell high pull Quads, Shoulders, Back · 🔧 Dumbbells 4/10 Barbell deadlift to high pull Back, Quads, Hamstrings, Shoulders · 🔧 Barbell 5/10
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