Step by step instructions, muscle activation and variants for the Weighted Seated Plate Driver.
The weighted seated plate driver is a shoulder exercise performed seated, holding a weight plate with both hands and rotating it in a steering-wheel motion. The continuous circular movement engages the anterior and lateral deltoids while also working the forearms and core for stabilization.
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The Weighted Seated Plate Driver is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.