Car Drivers
The Car Drivers primarily targets your Shoulders, with support from Forearms. It requires barbell and is best suited to beginner lifters.
Beginner level · Equipment: Barbell · Isolation · Push
Primary muscles: Shoulders Secondary muscles: Forearms
How to perform Car Drivers
- Step 1. While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
- Step 2. Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
- Step 3. Reverse the motion, turning it all the way to the opposite side.
- Step 4. Repeat for the recommended amount of repetitions.
Frequently asked questions
Which specific muscles do car drivers target?
This isolation movement primarily targets the anterior deltoids. It also engages the medial deltoids and the rotators of the shoulder to maintain stability during the rotation.
What is the proper arm position for this exercise?
Hold the weight plate or barbell directly in front of your chest with arms fully extended and parallel to the floor. Maintain a slight bend in the elbows to protect the joints while keeping the weight at shoulder height.
What are the most common mistakes to avoid?
Avoid using excessive weight that causes the torso to rock or the lower back to arch. Do not allow the arms to drop below shoulder level, as this reduces the constant tension on the deltoids.
How should a beginner progress with this movement?
Beginners should start with a light weight plate rather than a barbell to master the rotational control. Focus on slow, deliberate turns of 180 degrees before increasing resistance or duration.
How should car drivers be programmed in a workout?
This exercise is best used as a finisher or accessory movement for high repetitions. Aim for 2 to 3 sets of 15 to 20 rotations or perform the movement for a set time duration such as 30 to 60 seconds.
Sample sets & reps for Car Drivers
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Alternating Kettlebell Press — kettlebell
- Arm Circles — stretch
- Arnold Dumbbell Press — dumbbell
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