Shoulders
The main muscle group listed for this exercise.
Exercise guide
Rack Delivery
Rack Delivery is an intermediate-level shoulder exercise performed with a barbell. It also involves the arms and back.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Rack Delivery also involves arms, back.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Rack Delivery
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Jerk Balance
Jerk Balance is an intermediate-level shoulder exercise performed with a barbell. It also involves the glutes, legs, and arms.
View exerciseLandmine Linear Jammer
Landmine Linear Jammer is an intermediate-level shoulder exercise performed with a barbell. It also involves the core, legs, chest, and arms.
View exerciseSingle-Arm Linear Jammer
Single-Arm Linear Jammer is an intermediate-level shoulder exercise performed with a barbell. It also involves the chest and arms.
View exerciseClean and Jerk
Clean and Jerk is an expert-level shoulder exercise performed with a barbell. It also involves the core, glutes, legs, back, and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Rack Delivery.
What muscles does Rack Delivery work?
Rack Delivery primarily trains the shoulders and also involves the arms and back.
Is Rack Delivery beginner-friendly?
It is listed as intermediate.
What equipment do I need for Rack Delivery?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.