Shoulders
Bus Driver
The Bus Driver is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: front delts 54%, side delts 13% and upper chest 11%.
How to do it
- Hold one plate or dumbbell with both hands at the sides of it.
- Stand tall with feet hip-width and raise the weight straight forward to shoulder height.
- Hold the arms there and rotate the weight to one side like turning a large steering wheel.
- Turn it back through the middle and over to the other side.
- Keep turning side to side for the set, then lower the weight under control.
Tips
- Keep the arms at shoulder height the whole set: that is where the front delts work.
- Turn from the shoulders and wrists, not by twisting the torso.
- Breathe steadily; do not hold your breath.
Common mistakes
- Letting the arms sink below shoulder height as fatigue builds.
- Twisting the hips and torso with each turn.
- Leaning back to hold the weight up.
Muscles worked by the Bus Driver
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a plate out front while rotating it adds cuff work. Raising the arm forward is shoulder flexion: front delt first, lateral delt and clavicular pec next, with serratus and upper traps rotating the shoulder blade.
Bus Driver alternatives
Same equipment
Different equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Bus Driver work?
Mainly the front delts. The side delts, upper chest and rotator cuff assist.
Is the Bus Driver good for beginners?
The Bus Driver is rated intermediate. If you are new, learn the Cable Front Raise first and build up from there.
What is a good alternative to the Bus Driver?
For example the Barbell Front Raise, Cable Front Raise and Cable Front Raise (Bar). They train mostly the same muscles, some with different equipment.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (frontal raise)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.