Rack Delivery

An intermediate strength exercise for the shoulders, forearms and back, done with a barbell and a pull-up bar.

Movement guide

Rack Delivery

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell + Pull-up bar

Muscle focusShoulders · Forearms · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Single Dumbbell Raise demonstrated on the 3D figure

3D demoSingle Dumbbell RaiseBeginner · A dumbbell

Similar move, beginner grade.

This move

Rack Delivery demonstrated on the 3D figure

3D demoRack DeliveryIntermediate · A barbell + Pull-up bar

Intermediate grade (source-assigned).

Harder option

Kettlebell snatch demonstrated on the 3D figure

3D demoKettlebell snatchAdvanced · A kettlebell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Forearms, Back.

Equipment

A barbell + Pull-up bar

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

Alternating kettlebell press demonstrated on the 3D figure

3D demoAlternating kettlebell pressIntermediate · A kettlebell

Barbell rear-delt row demonstrated on the 3D figure

3D demoBarbell rear-delt rowAdvanced · A barbell

Bent-over cable rear raise demonstrated on the 3D figure

3D demoBent-over cable rear raiseIntermediate · A cable machine

Bent-over reverse fly demonstrated on the 3D figure

3D demoBent-over reverse flyIntermediate · A dumbbell

Clean and jerk demonstrated on the 3D figure

3D demoClean and jerkAdvanced · A barbell

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Questions people ask

What muscles does the Rack Delivery work?

Mainly the shoulders, with help from the forearms and back.

What equipment do I need for the Rack Delivery?

A barbell + Pull-up bar.

Is the Rack Delivery good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Single Dumbbell Raise.

What is an easier alternative to the Rack Delivery?

Try the Single Dumbbell Raise. It works similar muscles at a lower grade.

How do I make the Rack Delivery harder?

Progress to the Kettlebell snatch, or add load, range or slower lowering once your form is solid.