Barbell Rack Pull
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Set the safety pins in the rack at about knee height and load the bar on them.
- Set up as you would to deadlift: shins close, back flat, shoulders over or just behind the bar.
- Grip, brace, and drive the hips through to lockout.
- Return the bar to the pins and let it settle before the next rep.
FORM TIPS
- Starting above the knee cuts out the hardest part of a floor pull, which is why it loads heavier. Set the pins at one height and keep it there, or the number means nothing week to week.
TARGET MUSCLES
Primary
- Glutes
- Lower Back
- Hamstrings
Secondary
- Traps
- Forearms
- Quads
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.