10 Best Barbell Rack Pull Alternatives for Limited Equipment

The Barbell Rack Pull is done standing with a barbell. Ranked closest by our scoring: the Trap Bar Deadlift, the Dumbbell Deadlift and the Kettlebell Swing. Four harder versions, among them the Barbell Sumo Deadlift and the Barbell Deadlift, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Rack Pull

Barbell Rack PullPlay demonstration
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Barbell Rack Pull
  1. Set up a barbell on a rack at knee height.
  2. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
  3. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
  4. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
  5. Lower the barbell back down to the starting position by bending at the hips and knees.
  6. Repeat for the desired number of repetitions.
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Ranked Barbell Rack Pull Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Rack Pull on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Trap Bar DeadliftPlay demonstration

    1. Trap Bar Deadlift

    86% match
    • Glutes
    • Trap-bar
    • Intermediate
    • Compound

    A good swap when you have a trap bar to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
    2. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
    3. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
    4. As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
    5. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Rack Pull
    • Equipment: free weights, the same as the Barbell Rack Pull
    • Body position: standing, the same as the Barbell Rack Pull
  2. Barbell Sumo DeadliftPlay demonstration

    Progression

    2. Barbell Sumo Deadlift

    96% match
    • Glutes
    • Barbell
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
    2. Place a barbell on the ground in front of you, centered between your feet.
    3. Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
    4. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
    5. As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
    6. Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Rack Pull
    • Equipment: free weights, the same as the Barbell Rack Pull
    • Body position: standing, the same as the Barbell Rack Pull
  3. Barbell DeadliftPlay demonstration

    Progression

    3. Barbell Deadlift

    90% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
    2. Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
    4. As you stand up straight, squeeze your glutes and keep your core engaged.
    5. Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Rack Pull
    • Equipment: free weights, the same as the Barbell Rack Pull
    • Body position: standing, the same as the Barbell Rack Pull
  4. Barbell One Arm Side DeadliftPlay demonstration

    Progression

    4. Barbell One Arm Side Deadlift

    83% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want a harder single-arm version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
    2. Keep your back straight and your core engaged.
    3. Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.
    4. Lower the barbell as far as you can while maintaining good form.
    5. Pause for a moment, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Rack Pull
    • Equipment: free weights, the same as the Barbell Rack Pull
    • Body position: standing, the same as the Barbell Rack Pull
    • Balance: harder to stay steady on than the Barbell Rack Pull
  5. Dumbbell DeadliftPlay demonstration

    5. Dumbbell Deadlift

    82% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing forward.
    2. Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
    3. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
    4. Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Rack Pull
    • Equipment: free weights, the same as the Barbell Rack Pull
    • Body position: standing, the same as the Barbell Rack Pull
  6. Kettlebell SwingPlay demonstration

    6. Kettlebell Swing

    82% match
    • Glutes
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
    2. Hold the kettlebell with both hands in front of your body, arms extended.
    3. Bend your knees slightly and hinge at the hips, pushing your butt back.
    4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
    5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
    6. Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Rack Pull
    • Equipment: free weights, the same as the Barbell Rack Pull
    • Body position: standing, the same as the Barbell Rack Pull
  7. Barbell Stiff Leg Good MorningPlay demonstration

    7. Barbell Stiff Leg Good Morning

    81% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Hold the barbell across your upper back, resting it on your traps.
    3. Keeping your back straight, hinge forward at the hips, pushing your glutes back.
    4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    5. Engage your glutes and hamstrings to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Rack Pull
    • Equipment: free weights, the same as the Barbell Rack Pull
    • Body position: standing, the same as the Barbell Rack Pull
  8. Dumbbell CleanPlay demonstration

    8. Dumbbell Clean

    81% match
    • Glutes
    • Dumbbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
    3. Explosively extend your hips and knees, driving through your heels to jump off the ground.
    4. As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
    5. Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
    6. Lower the dumbbells back down to the starting position by reversing the movement.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Rack Pull
    • Equipment: free weights, the same as the Barbell Rack Pull
    • Body position: standing, the same as the Barbell Rack Pull
  9. Cable DeadliftPlay demonstration

    9. Cable Deadlift

    81% match
    • Glutes
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing the cable machine with your feet shoulder-width apart.
    2. Bend at the hips and knees, lowering your torso until your back is parallel to the ground.
    3. Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back.
    4. Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight.
    5. Pause for a moment at the top, then slowly lower the cable handles back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Rack Pull
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Barbell Rack Pull
  10. Snatch PullPlay demonstration

    Progression

    10. Snatch Pull

    80% match
    • Quads
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
    2. Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.
    3. Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
    4. As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
    5. As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
    6. Catch the barbell overhead with your arms fully extended and your knees bent.
    7. Stand up by extending your hips and knees, keeping the barbell overhead.
    8. Lower the barbell back down to the starting position by reversing the movement.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: free weights, the same as the Barbell Rack Pull
    • Body position: standing, the same as the Barbell Rack Pull

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