Rack Delivery
How to do the Rack Delivery with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Forearms, Traps
Barbell
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.
Log it, see it on your body.
Every Rack Delivery set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
Rack Delivery: common questions
What muscles does the Rack Delivery work?
The Rack Delivery primarily works the Shoulders. It also recruits the Forearms and Traps as supporting muscles.
Is the Rack Delivery suitable for beginners?
The Rack Delivery is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Rack Delivery?
To do the Rack Delivery you'll need a barbell.
Is the Rack Delivery a compound or isolation exercise?
The Rack Delivery is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Rack Delivery with correct form?
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. Follow the full step-by-step above for the complete movement.
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