Shoulders
BUS DRIVERS
A high-tension isometric and rotational challenge to build stable, resilient shoulders using only a weight plate.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a weight plate by its sides at the 3 o'clock and 9 o'clock positions.
Raise the plate directly in front of you until your arms are parallel to the floor, maintaining a slight bend in the elbows.
Rotate the plate slowly to the left as far as comfortable, moving your hands to the 12 o'clock and 6 o'clock positions.
Reverse the motion by rotating the plate back through the center and over to the right side.
Continue rotating the plate back and forth while keeping your arms elevated and your torso stationary.
Lower the weight slowly to the starting position once the set is complete.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back to compensate for shoulder fatigue.
- Allowing the arms to drop below shoulder height during the rotation.
- Using excessive momentum instead of controlled, deliberate movements.
- Gripping the plate too tightly and inducing unnecessary wrist strain.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.