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
Main muscles working (thicker lines)
Starting position
Stand tall holding an empty bar with a clean hook grip in the scarecrow position: upper arms out to the sides at shoulder height, forearms hanging and the bar at the chest.
Keep the bar close to the chest and the shoulders relaxed.
Rotate the elbows forward and up around the bar in one quick motion.
Loosen the grip as the elbows come through, letting the bar roll onto the fingers.
Settle the bar on the front of the shoulders, lightly touching the throat, with the elbows high.
Return to the scarecrow position and repeat, speeding up as it smooths out.
Breathing: Breathe steadily, exhaling as the bar lands in the rack.
Coaching tips
Bar stays close
Elbows around, not out
Loose fingers
Common mistakes
Letting the bar drift away from the body
Gripping tight and fighting the rotation
Low elbows in the rack
Leaning back to meet the bar
Safety notes
Start with an empty bar or a PVC pipe.
Stop if the wrists hurt in the rack and work on rack mobility first.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.