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Shoulders · Intermediate

Bus Drivers

Plate front-raise hold with alternating steering-wheel rotations for shoulder and forearm endurance.

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Bus Drivers demonstration

Exercise overview

Training details

ShouldersForearmsCore

Equipment

Weight Plate

Sets × reps

3 × 12 / direction

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall holding a light weight plate at its sides with both hands and raise it to shoulder height.
  2. 02Keep your elbows softly bent, wrists firm, shoulders down, and trunk braced against leaning.
  3. 03Rotate the plate clockwise as though turning a steering wheel while keeping its center in front of your chest.
  4. 04Reverse the motion counterclockwise through the same controlled range without dropping your arms.
  5. 05Continue alternating directions for the prescribed repetitions, then lower the plate carefully.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPlate Front Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteCable Bar Front Raise

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