Rack Delivery

What it is

This movement trains you to fluidly bring the barbell into the front rack position on your shoulders. It primarily targets your shoulders, while also engaging your forearms and trapezius muscles. You will use a barbell for this intermediate-level compound pull exercise.

Technique tips

• Start with upper arms parallel, forearms hanging.
• Use a hook grip with fingers over your thumbs.
• Rotate elbows forward, delivering the bar to your shoulders.
• Relax your grip as your elbows come through.
• Protracted shoulders create a stable shelf for the bar.
• Keep the barbell close to your body at all times.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.