Plate Bus Driver

Technique

The plate bus driver is a shoulder exercise in which a weight plate is held with straight arms at shoulder height and rotated left and right like a large steering wheel. Holding the plate out in front isometrically loads the front delts, while the turning motion challenges the rotator cuff and grip and makes the core resist rotation. Use a light plate, keep the arms straight and the torso still, and turn the plate as far as you comfortably can in each direction.

Steps

1. Stand tall and grip a weight plate at the 3 and 9 o'clock positions
2. Raise the plate in front of you with straight arms to shoulder height
3. Brace the core and keep the shoulders down
4. Rotate the plate as far as comfortable to one side, like turning a steering wheel
5. Rotate back through the middle to the other side and continue alternating

Common mistakes

• Letting the arms drop below shoulder height as the set goes on
• Twisting the torso instead of turning the plate with the arms
• Using a plate so heavy that the shoulders shrug up

Variations

• Plate front raise holding the plate still at the top
• Bus driver with a dumbbell held by both ends
• Kneeling bus driver to remove help from the legs and hips

FAQ