Bugenhagen Farm Boy Shoulder Hoists
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 plate in both hands in front of the hips, elbows softly bent.
- Raise the plate up and across to one shoulder, stopping about level with the top of your head.
- Lower it back down in front of you under control.
- Repeat to the other shoulder, alternating sides for the prescribed reps.
FORM TIPS
- Go lighter than feels sensible. The plate is out on a long lever and the delts are doing it without help.
- Let the trunk stay square as the plate travels to one side. Swinging the hips to help it across is the obliques giving up the part of the job that makes this worth doing.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Traps
- Forearms
- Obliques
- Abs
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.