Car Drivers

Also called plate steering wheel, steering wheel and plate rotations.

Works

Shoulders, plus forearms

Equipment

Barbell

Level

Beginner

Type

Isolation

How to do it

Setup. While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.

1. Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
2. Reverse the motion, turning it all the way to the opposite side.
3. Repeat for the recommended amount of repetitions.

Cues

• Plate at arm's length, 3 and 9.
• Arms straight at shoulder height.
• Turn it like a steering wheel.
• Alternate sides, slow and steady.

Common mistakes

• Dropping the plate below the shoulders.
• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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