Main Muscle Group: Shoulders
Secondary/Support Muscle(s): Biceps, Traps, Upper Back
Exercise Type: Strength/Compound
Force Type: Pull (Bilateral)
Equipment: Weight Plates
Bus Driver Exercise Intro
The “Bus Driver” exercise is one of the most underrated exercises. Believe me, it targets your shoulders (delts) in a way that other shoulder exercises can’t.
This excellent shoulder exercise keeps the whole shoulder muscle group under constant tension and works from angles that are usually not targeted in the gym.
It’s a great way to improve your rotator cuff health. Rotator cuff injuries are one of the more common injuries, particularly as the lifters get older. Performing bus driver exercise can make your shoulder joint more resilient and help prevent shoulder injury.
Read here to learn how to do Bus Driver Exercise perfectly with tips & VIDEO demonstrating it’s correct form, technique & proper movements.
Stand upright. Hold a barbell plate in both hands using a neutral grip. Inhale and tighten your core. Raise the arms until they are parallel to the floor, and hands are at the 3 and 9 o’clock positions with your elbows slightly bent and palms facing each other. This is your start position.
Slowly rotate the plate as far to one side as you can, just like turning a steering wheel. Go as far as is comfortable and then reverse the motion, turning the plate all the way to the opposite side. Once to each side completes one full rep. Repeat for the desired number reps and then slowly lower the plate back to the star position, this completes one set. You may do 2-3 sets.
Bus Driver Exercise Tips
(i) Don’t lean back while raising the arms.
(ii) Keep the movements slow & under control. Don’t use momentum. (iii) Brace your abs and don’t allow your head to jut forward during the movement.
Watch This Video To Learn Incline Bench Chest Press Correct Form & Right Technique: