ShouldersBeginner
Rack Delivery
A clean technique drill that moves the bar from the scarecrow position, elbows high and forearms hanging, onto the shoulders by rotating the elbows around it. It grooves a smooth, close turnover into the front rack.
Primary muscles
- Front Delts
- Traps (Trapezius)
Secondary muscles
- Rotator Cuff
- Side Delts
- Forearm Flexors
- Forearm Extensors
- Sets
- 2–3
- Reps
- 5–10
- Rest
- 30–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.