Rack Delivery
The Rack Delivery primarily targets your Shoulders, with support from Forearms, Traps. It requires barbell and is best suited to intermediate lifters.
Intermediate level · Equipment: Barbell · Compound · Pull
Primary muscles: Shoulders Secondary muscles: Forearms, Traps
How to perform Rack Delivery
- Step 1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
- Step 2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
- Step 3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.
Frequently asked questions
What is the primary purpose of the rack delivery exercise?
This movement isolates the front deltoids and improves the transition speed of the elbows during the clean. It builds specific shoulder strength required to secure a barbell in the front rack position.
How should I position my elbows during the movement?
Focus on driving the elbows forward and upward as quickly as possible to meet the bar. High elbow positioning ensures the weight stays supported by the shoulders rather than the wrists or forearms.
What is a common mistake to avoid when performing rack deliveries?
Avoid leaning the torso backward to compensate for heavy weight, as this shifts tension away from the shoulders. Keep the core braced and the spine neutral throughout the entire range of motion.
How can a beginner modify this exercise if they lack wrist mobility?
Beginners can use a PVC pipe or an empty barbell to practice the rotation without load. Stretching the latissimus dorsi and triceps can also help achieve the necessary elbow height for a proper rack.
What are the recommended sets and reps for this exercise?
Perform 3 to 5 sets of 5 to 8 repetitions using light to moderate loads. Focus on explosive speed and technical precision rather than maximal weight to avoid shoulder strain.
Sample sets & reps for Rack Delivery
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Alternating Kettlebell Press — kettlebell
- Arm Circles — stretch
- Arnold Dumbbell Press — dumbbell
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