Rack Delivery

How to do the Rack Delivery

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.
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.
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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	forearms, traps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell One-Arm Upright Row Dumbbell Elbow Circles Bodyweight Shoulder Circles Bodyweight Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Band Pull Apart Resistance Bands

Easier than the Rack Delivery

Same movement pattern, lower entry difficulty — work up from here.

Low Pulley Row To Neck beginner · Cable Machine Smith Machine One-Arm Upright Row beginner · Machine Upright Barbell Row beginner · Barbell

Harder than the Rack Delivery

One-Arm Kettlebell Split Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell

Common questions

What muscles does the Rack Delivery work?

The Rack Delivery primarily works the shoulders, with the forearms and traps as secondary movers. Dumbbell One-Arm Upright Row, Low Pulley Row To Neck, and One-Arm Kettlebell Snatch train the same muscle, across 9 equipment types.

What equipment do you need for the Rack Delivery?

A Barbell. Without a barbell, Dumbbell One-Arm Upright Row, Elbow Circles, and Shoulder Circles train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Rack Delivery suitable for beginners?

It is rated intermediate. Start with Low Pulley Row To Neck, Smith Machine One-Arm Upright Row, and Upright Barbell Row and work up.

Where should the Rack Delivery go in a workout?

Early — the Rack Delivery is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Dumbbell One-Arm Upright Row Dumbbell Low Pulley Row To Neck Cable Machine One-Arm Kettlebell Snatch Kettlebell Smith Machine One-Arm Upright Row Machine Two-Arm Kettlebell Clean Kettlebell Upright Barbell Row Barbell