The bus driver is a shoulder exercise that targets the deltoids while also engaging the tricep and upper back. It involves lifting weights in a controlled, circular motion, which requires good form and coordination.
Also Works
TricepsUpper Back
How to Perform
1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Raise your arms out to the sides, keeping a slight bend in your elbows.
4
Continue lifting your arms until they are parallel to the ground.
5
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Hold a single weight plate at arms length in front of you and rotate it like turning a steering wheel for the intended variation.
•Keep your core braced and avoid swaying your torso as you rotate the plate.
•Use a lighter weight than you think you need since the long lever arm makes this exercise deceptively challenging.
Common Mistakes
•Using too heavy a plate, which causes the arms to drop below shoulder height and reduces shoulder engagement.
•Bending the elbows significantly during the rotation, which shortens the lever arm and makes the exercise easier.
•Rushing through rotations instead of holding each end position briefly to maximize time under tension.