Plate Bus Driver
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Plate
HOW TO PERFORM
- Hold a light to moderate plate with both hands at the 3 and 9 o'clock positions.
- Stand with the feet about shoulder width and the trunk braced.
- Raise the plate straight out in front to shoulder height with a slight bend in the elbows.
- Rotate the plate like a steering wheel, taking one hand toward 12 o'clock and the other toward 6.
- Reverse the rotation back and forth for the prescribed reps or time.
FORM TIPS
- The arms stay extended at shoulder height the whole set. Dropping the elbows or leaning back to swing it hands the work to the hips.
- Go lighter than feels sensible, 10 to 25 lb. It is an isometric front raise with rotation on top, so it gets heavy fast.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.