10 Best Rack Delivery Alternatives for Shoulder Strength

The Rack Delivery is done standing with a barbell. Ranked closest by our scoring: the Backward Medicine Ball Throw, the Medicine Ball Scoop Throw and Car Drivers. A harder version, the Single-arm Linear Jammer, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Rack Delivery

Rack Delivery
Primary muscle
Delts
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Forearms, Traps

How to perform Rack Delivery
  1. 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.
  2. 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.
  3. 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.
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Ranked Rack Delivery Alternatives

10 substitutes, ranked by how closely each one matches the Rack Delivery on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Backward Medicine Ball Throw

    1. Backward Medicine Ball Throw

    95% match
    • Delts
    • Medicine-ball
    • Intermediate
    • Compound

    A good swap when you have a medicine ball to work with, and it still works the delts.

    How to perform this exercise
    1. This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
    2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
    3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
    4. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Rack Delivery
    • Equipment: free weights, the same as the Rack Delivery
    • Body position: standing, the same as the Rack Delivery
  2. Medicine Ball Scoop Throw

    2. Medicine Ball Scoop Throw

    94% match
    • Delts
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
    2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
    3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Rack Delivery
    • Equipment: free weights, the same as the Rack Delivery
    • Body position: standing, the same as the Rack Delivery
  3. Car Drivers

    3. Car Drivers

    86% match
    • Delts
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want to work the delts one side at a time.

    How to perform this exercise
    1. While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
    2. Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
    3. Reverse the motion, turning it all the way to the opposite side.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Rack Delivery
    • Equipment: free weights, the same as the Rack Delivery
    • Body position: standing, the same as the Rack Delivery
    • Balance: harder to stay steady on than the Rack Delivery
  4. Weighted Round ArmPlay demonstration

    4. Weighted Round Arm

    83% match
    • Delts
    • Weighted
    • Intermediate
    • Isolation

    It still works the delts, through a different movement.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Raise your arms out to the sides, keeping a slight bend in your elbows.
    4. Continue lifting your arms until they are parallel to the ground.
    5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Rack Delivery
    • Equipment: free weights, the same as the Rack Delivery
    • Body position: standing, the same as the Rack Delivery
  5. Heavy Bag Thrust

    5. Heavy Bag Thrust

    81% match
    • Pectorals
    • Other
    • Intermediate
    • Compound

    A looser match: it works the pectorals rather than the delts.

    How to perform this exercise
    1. Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
    2. Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
    3. Receive the bag as it swings back by reversing these steps.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Body position: standing, the same as the Rack Delivery
  6. Single-arm Linear Jammer

    Progression

    6. Single-arm Linear Jammer

    81% match
    • Delts
    • Barbell
    • Advanced
    • Compound

    Pick this when you want a harder single-arm version that still works the delts.

    How to perform this exercise
    1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
    2. Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
    3. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
    4. Return to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Rack Delivery
    • Equipment: free weights, the same as the Rack Delivery
    • Body position: standing, the same as the Rack Delivery
  7. Standing Front Barbell Raise Over Head

    7. Standing Front Barbell Raise Over Head

    79% match
    • Delts
    • Barbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    How to perform this exercise
    1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
    2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
    3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
    4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Rack Delivery
    • Equipment: free weights, the same as the Rack Delivery
    • Body position: standing, the same as the Rack Delivery
  8. Barbell ThrusterPlay demonstration

    8. Barbell Thruster

    78% match
    • Delts
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
    2. Lower into a squat position by bending your knees and pushing your hips back.
    3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
    4. Lower the barbell back to shoulder height as you lower back into the squat position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Rack Delivery
    • Equipment: free weights, the same as the Rack Delivery
    • Body position: standing, the same as the Rack Delivery
  9. Barbell Bench Press - Medium Grip

    9. Barbell Bench Press - Medium Grip

    76% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
    3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: free weights, the same as the Rack Delivery
    • Body position: lying on your back, not standing
  10. Medicine Ball Chest PassPlay demonstration

    10. Medicine Ball Chest Pass

    76% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
    2. Extend your arms forward, pushing the medicine ball away from your chest with force.
    3. As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
    4. Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
    5. Continue for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: free weights, the same as the Rack Delivery
    • Body position: standing, the same as the Rack Delivery

Rack Delivery FAQ

What muscles does Rack Delivery work?

Rack Delivery primarily trains the anterior and lateral deltoids through a vertical pressing pattern, with secondary loading of the triceps and upper trapezius. It also requires scapular stabilizers, keep the scapula packed and elbows under the wrists to maximize delt recruitment.

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