Weight Plate Bus Driver

oec:weight-plate-bus-driver

An isolation exercise that holds a weight plate straight out and rotates it side-to-side to challenge the anterior deltoids and shoulder stabilizers.

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Also called: Bus Driver, Bus Drivers, Plate Bus Driver, Plate Steering Wheel, Weight Plate Steering Wheel

How to do it

Stand tall with feet hip-width apart, or sit upright on a flat bench with your core braced.
Grip the sides of a weight plate at roughly the 9 and 3 o'clock positions.
Raise the plate straight out in front of you to shoulder height with arms extended and a slight, soft bend in the elbows.

Maintaining shoulder height, smoothly rotate the plate like a steering wheel until one hand is directly above the other (12 and 6 o'clock).
Pause momentarily, then reverse the rotation back through center until the opposite hand is on top.
Continue alternating sides smoothly while keeping the arms elevated and torso upright.

Breathe in a steady, continuous rhythm throughout the set without holding your breath against the isometric burn.

Letting the arms drop below shoulder height as fatigue sets in.: Use a lighter plate to maintain full shoulder elevation throughout the entire set.
Arching the lower back to compensate for shoulder fatigue.: Squeeze your glutes and brace your abs to keep the pelvis and spine neutral.
Excessively bending the elbows into a chest press position.: Keep elbows nearly straight with only a soft micro-bend to maximize lever-arm tension on the deltoids.

Start with light weight plates (5–10 lb / 2.5–5 kg), as the long lever arm places significant demand on shoulder stamina.

This record: CC-BY-SA-4.0.