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.

Rack Delivery

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Rack Delivery

The steps for the Rack Delivery itself, so you can judge how close each substitute below really is.

Delts, with forearms, traps · Barbell · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Backward Medicine Ball Throw

    1. Backward Medicine Ball Throw

    95% match

    Delts · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    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
  3. Car Drivers

    3. Car Drivers

    86% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    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 · Intermediate · Isolation

    It still works the delts, through a different movement.

    • Weighted
    How to perform it
    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 · Intermediate · Compound

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

    • Other
    How to perform it
    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 · Advanced · Compound

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

    • Barbell
    How to perform it
    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 · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Barbell
    How to perform it
    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

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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