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Weight Plate Steering Wheel
Standing rotation of a weight plate at shoulder height that targets front shoulders and upper traps to build rotational strength and endurance; ideal for shoulder conditioning and stability.
About Exercise
Equipment
Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Forearms, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Shoulders
6/10Medial Delts
Traps
5/10Upper Traps
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-60 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Grip a weight plate at 9 and 3 o'clock positions with arms extended at shoulder height.
- Brace core and pull shoulders back.
- Rotate plate slowly to one side until arms are straight.
- Hold position for 1-2 seconds.
- Reverse motion to opposite side.
- Maintain plate height and control throughout.
- Alternate sides for reps.
Coaching Tips
Form Cues
- Core tight
- Arms nearly straight
- Controlled turns
- Shoulders down
- No momentum
Breathing
Inhale in center position, exhale during rotation while bracing core.
Tempo
2-1-2
Range of Motion
Rotate plate fully left and right without dropping below shoulder height or leaning torso.
Safety
Safety Notes
- Start with light plate to master form
- Avoid if shoulder pain present
- Use rubberized plate on non-slip surface
- Keep knees soft to protect joints
Spotting
Not typically needed; self-supported but partner can assist with plate control if heavy.
Common Mistakes
- Leaning back
- Bending elbows
- Using body swing
- Dropping plate height
- Hunching shoulders
When to Avoid
- shoulder impingement
- wrist strain
Flexibility Needed
- shoulder flexion to 90 degrees
- wrist extension flexibility
Build Up First
- basic standing posture
- gripping strength
Also known as
Plate Steering Rotation, Standing Plate Turn
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