How to Do Barbell Rack Pull

Barbell Rack Pull is a back exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Rack Pull

  1. 01Set the barbell on the rack pins just above or below the knee and stand with feet hip-width apart.
  2. 02Grip the bar with hands just outside the legs and hinge at the hips until the shins touch the steel.
  3. 03Pull the bar upward by extending the hips and knees until standing completely upright with shoulders back.
  4. 04Lower the bar back to the pins by hinging at the hips while keeping the spine neutral.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Rack Pull

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the bar drifts away from the shins, pull the shoulder blades back and down to engage the lats before starting the lift.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Rack Pull questions

What muscles does Barbell Rack Pull work?

Barbell Rack Pull is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Barbell Rack Pull correctly?

Set the barbell on the rack pins just above or below the knee and stand with feet hip-width apart. Grip the bar with hands just outside the legs and hinge at the hips until the shins touch the steel. Pull the bar upward by extending the hips and knees until standing completely upright with shoulders back. Lower the bar back to the pins by hinging at the hips while keeping the spine neutral.

What is the A90 coach tip for Barbell Rack Pull?

If the bar drifts away from the shins, pull the shoulder blades back and down to engage the lats before starting the lift.

Is Barbell Rack Pull suitable for beginners?

Barbell Rack Pull is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Rack Pull?

Barbell Rack Pull uses barbell.

A90 Intelligence

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