10 Best Rack Delivery Alternatives for Shoulder Strength
The Rack Delivery is done standing with a barbell. Ranked closest by our scoring: the Left Hook. Boxing.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Rack Delivery
- Primary muscle
- Delts
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Forearms, Traps
How to perform Rack Delivery
- 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.
- 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.
- 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.
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.
1. Modified Hindu Push-up
74% match- Pectorals
- Bodyweight
- Intermediate
- Compound
A looser match: it works the pectorals rather than the delts.
How to perform this exercise
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
- Lower your body towards the ground, bending your elbows and keeping your core engaged.
- As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
- Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
- Repeat 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: bodyweight only, not free weights
- Body position: standing, the same as the Rack Delivery
Best match 2. Left Hook. Boxing
71% match- Delts
- Bodyweight
- Intermediate
- Compound
Pick this when you want to work the delts one side at a time.
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Keep your left hand up to protect your face and your right hand by your chin.
- Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
- Twist your torso and engage your core muscles to generate power in the punch.
- Snap your arm back to the starting position and repeat for the desired number 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: bodyweight only, not free weights
- Body position: standing, the same as the Rack Delivery
- Balance: harder to stay steady on than the Rack Delivery
3. Triceps Dip (Between Benches)
71% match- Triceps
- Bodyweight
- Intermediate
- Compound
A looser match: it works the triceps rather than the delts.
How to perform this exercise
- Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Rack Delivery
4. Body-up
67% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not standing
5. Modified Push Up To Lower Arms
67% match- Forearms
- Bodyweight
- Beginner
- Compound
A looser match: it works the forearms rather than the delts.
How to perform this exercise
- Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
- Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
- Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
- Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: forearms, not delts
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not standing
6. Push-up
67% match- Pectorals
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
- Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
- Repeat 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: bodyweight only, not free weights
- Body position: lying face down, not standing
7. Pushups
66% match- Pectorals
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: pectorals, not delts
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not standing
8. Bench Dip (Knees Bent)
66% match- Triceps
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: bodyweight only, not free weights
- Body position: seated, not standing
9. Push-up On Lower Arms
66% match- Pectorals
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
- Engage your core and keep your body in a straight line from head to toe.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: pectorals, not delts
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not standing
10. Bench Dip On Floor
66% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: bodyweight only, not free weights
- Body position: seated, not standing
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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