How to do a Front Rack Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Front Rack Stretch
Instructions for Proper Form
Front Rack Stretch is a stretch that involves positioning a barbell in the front rack position, and alternating raising your elbows on the other side of the bar. This is a great stretch for improving mobility in your shoulders and triceps, and can be a great way to help improve your ability to perform exercises that require a front rack position.
- Stand upright holding a barbell at shoulder height with an overhand grip just outside of shoulder width apart. Alternatively raise your left elbow upward as your push the barbell into your left shoulder to feel the stretch on the backside of your left arm. Return to the starting position and repeat with the opposite side.
Alternatives & Variations to Front Rack Stretch
1. Barbell Shoulder Press
97 mSCORESWAPPED 39 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
2. Front Plate Raise
79.2 mSCORESWAPPED 38 TIMESFront Plate Raise is an isolation exercise that primarily targets the anterior deltoid (front of the shoulder). By using a weight plate, you ensure an even distribution of weight, which can help maintain consistency throughout the movement. This exercise is great for emphasizing the front of your shoulder and adding some variety to your shoulder workouts.
- Intermediate
- Shoulders
- Plates
3. Kettlebell Halo
26.5 mSCORESWAPPED 25 TIMESKettlebell Halo is a compound exercise that primarily targets your shoulders. The exercise involves raising a kettlebell, and circling your head with it. This is a great exercise for improving shoulder mobility in both the short and long term, and can be a great warm up exercise for anything that requires a lot of shoulder mobility. Because the kettlebell isn’t always inline with your center of mass, it requires some core stabilization.
4. Kettlebell Upright Row
75.4 mSCORESWAPPED 23 TIMESKettlebell Upright Row is a variation on the more standard Upright Row. This compound exercise primarily targets your shoulders. The benefit to using a Kettlebell is the ability to pull the handle in opposite directions at the top of the movement. This can help improve muscle activation compared to other variations.
5. Barbell Front Raise
61.6 mSCORESWAPPED 16 TIMESPrimarily focusing on the anterior deltoids, the Barbell Front Raise is an isolation exercise that enhances shoulder strength and muscular endurance. Performing this movement with a barbell ensures a balanced development of the shoulder muscles, contributing to overall shoulder health and aesthetic.
6. Dumbbell Front Raise
98.6 mSCORESWAPPED 16 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
7. Dumbbell Punches
26.8 mSCORESWAPPED 15 TIMESDumbbell Punches are a compound exercise that primarily targets the shoulders and arms. By incorporating dumbbells, you add resistance to the punching motion, which helps to build strength and endurance in your upper body. This exercise is great for improving functional strength, particularly for sports that require quick, explosive arm movements. Additionally, using dumbbells can help to address imbalances between the sides.
8. Romanian Deadlift to Bent-Over Row
73.2 mSCORESWAPPED 9 TIMESThis hybrid exercise combines the hamstring and glute focus of the Romanian Deadlift with the upper back engagement of the Bent-Over Row. After completing the RDL, the lifter transitions into a row at the bottom of the movement, effectively targeting both the lower and upper body in one sequence. It's an efficient workout for those aiming to strengthen their posterior chain and enhance back muscle definition.
9. Seated Barbell Shoulder Press
85.7 mSCORESWAPPED 8 TIMESSeated Barbell Shoulder Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise while seated, you add much more stability to the movement, allowing you to focus on exertion rather than stability. In addition, being seated also prevents you from utilizing your legs to assist in moving the weight.
10. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 8 TIMESDumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.