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Shoulders

Plate Halo

The Plate Halo is a strength exercise for your shoulders. Share of the load in the Zulta muscle model: front delts 21%, rear delts 18% and rotator cuff 16%.

Level: BeginnerEquipment: Other equipmentSingle-joint (isolation)

How to do it

  1. Hold a weight plate by the sides in front of the chest.
  2. Stand with feet hip-width, stomach braced and glutes tight.
  3. Circle the plate around one side of the head, keeping it close.
  4. Bring it behind the head and around the other side back to the front.
  5. Alternate the direction each rep or each set.

Tips

  • Keep the plate close to the head and the elbows moving around it.
  • Stand tall; the head stays still in the middle of the circle.
  • Breathe steadily.

Common mistakes

  • Ducking the head to make room for the plate.
  • Arching the lower back as the plate passes behind.
  • Making a wide, loose circle far from the head.

Muscles worked by the Plate Halo

  • Front delts Primary21%
  • Rear delts Secondary18%
  • Rotator cuff Secondary16%
  • Side delts Secondary13%
  • Mid traps Minor7%
  • Upper traps Minor7%
  • Obliques Minor5%
  • Rhomboids Minor5%
  • Upper abs Stabilizer4%
  • Lower traps Stabilizer4%

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.

Circling a weight around the head works all delt heads and the cuff. Rotating the upper arm with the elbow fixed isolates the rotator cuff (infraspinatus and teres minor for external, subscapularis for internal); here the cuff is the target, so it is coloured.

Plate Halo alternatives

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Plate Halo work?

Mainly the front delts. The rear delts, rotator cuff and side delts assist.

Is the Plate Halo good for beginners?

Yes. The Plate Halo is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Plate Halo?

For example the Kettlebell Halo, Bus Driver and Alternating Front Raise. They train mostly the same muscles, some with different equipment.

How do you make the Plate Halo harder?

Add weight or reps, or move on to the Kettlebell Halo and Cuban Press.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Escamilla et al. 2009, Sports Med 39(8):663-685

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.

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