Barbell Rack Pull Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Barbell
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus, Quadriceps, Adductor Magnus, Soleus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Rack Pull
Visualised Target Muscle Groups
Front
Back
How to: Barbell Rack Pull
- Stand with your feet hip-width apart and the barbell positioned just below your knees.
- Engage your core, keep your chest up and back straight, and grip the barbell just outside your knees.
- Drive through your heels to lift the barbell, extending your hips and knees.
- Lower the bar back to the starting position with control.
Common Mistakes
- Rounding the back during the lift.
- Not engaging the core throughout the movement.
- Lifting too heavy, leading to incorrect form.
Modifications
- Use a lighter barbell or carry out the exercise with a dumbbell.
- Perform the movement with a resistance band to minimize weight.
Tips
- Start with lighter weights to perfect your form before increasing the load.
- Ensure your feet are positioned firmly on the ground.
- Keep your back straight and hips down to avoid injuries.
Barbell Rack Pull Alternatives
Tags
strength
posterior chain
back
deadlift
powerlifting
barbell
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