How to do a Front Rack Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Front Rack Stretch
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.
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Generate My PlanAlternative Exercises to Front Rack Stretch
1. Front Plate Raise
79.2 mSCORESWAPPED 39 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.
2. Barbell Shoulder Press
97 mSCORESWAPPED 35 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.
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.
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4. Kettlebell Upright Row
75.4 mSCORESWAPPED 24 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.
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5. Dumbbell Punches
26.8 mSCORESWAPPED 16 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.
6. Barbell Front Raise
61.6 mSCORESWAPPED 14 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.
7. Dumbbell Front Raise
98.6 mSCORESWAPPED 14 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.
8. Romanian Deadlift to Bent-Over Row
73.2 mSCORESWAPPED 13 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.
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9. Dumbbell Underhand Front Raise
33.8 mSCORESWAPPED 12 TIMESDumbbell Underhand Front Raise is a variation on the more standard Front Raise. Similar to other Front Raise variations, this is an isolation exercise that primarily targets the shoulders, particularly the anterior deltoid (front of the shoulder). By using an underhand grip, you can engage a slightly different portion of the shoulder muscles, which adds variety to your shoulder training and can help improve overall muscle development.
10. Dumbbell Cuban Shoulder Rotations
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