Car Drivers
Trains the Shoulders.
- Equipment
- A weight plate
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Stand holding a weight plate with both hands at the sides, arms straight out in front of you at shoulder height.
- Stand tall with your stomach braced and your shoulders down.
- Hold the plate as you would a steering wheel.
- Rotate the plate to turn one side upward as far as is comfortable.
- Rotate back through the middle and turn the other side up.
- Keep the arms straight and level throughout — only the forearms and shoulders rotate.
Common mistakes
- Letting the arms drop as the set goes on. Holding a plate out at shoulder height is most of the work before any rotation happens, and dropping the arms is the set ending.
- Bending the elbows to make the hold easier. Straight arms is the position; bending it brings the plate in where the shoulders can rest.
- Using a heavy plate. Held at arm's length and rotated, a small plate is a large load.
- Rotating fast. The ends of the turn are where the shoulder is least supported, and momentum carries a plate past where it should have stopped.