Rack Delivery

Shoulders · Barbell

How to do it

This is a technique drill for learning to receive the bar on your shoulders. Start holding the bar in the scarecrow position, upper arms parallel to the floor and forearms vertical. From there, **whip the elbows forward and up**, letting the bar drop onto your front delts, and catch it there with high elbows. Done with an empty bar and a lot of reps. The classic mistake is trying to hold the bar with your hands: in the rack position the bar sits on your shoulders and your fingers barely touch it.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms, Back

See all 907 exercises