Barbell Rack Pull Exercise Guide

Barbell Rack Pull gif

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

Body muscles front

Back

Body muscles back

How to: Barbell Rack Pull

  1. Stand with your feet hip-width apart and the barbell positioned just below your knees.
  2. Engage your core, keep your chest up and back straight, and grip the barbell just outside your knees.
  3. Drive through your heels to lift the barbell, extending your hips and knees.
  4. 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.

Tags

strength
posterior chain
back
deadlift
powerlifting
barbell

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