Barbell Rack Pull
Gym Exercise Card
Equipment
The Barbell Rack Pull is a compound exercise targeting the muscles of the lower back, glutes, and hamstrings. It involves lifting a barbell from an elevated position within a power rack, offering an effective way to develop strength and improve the posterior chain.
How to do it
- Position the barbell on a rack just below knee height.
- Stand with feet shoulder-width apart, gripping the barbell with both hands.
- Engage your core, maintain a flat back, and lift the bar by extending your hips and knees simultaneously.
- Pull the bar upward until you are fully upright, keeping it close to your body.
- Lower the bar slowly back to the starting position while maintaining control.
Muscles worked
Primary Erector Spinae Gluteus Maximus Hamstrings
Secondary Trapezius Lower Fibers Trapezius Middle Fibers
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