Try this awesome shoulder finisher on your next shoulder day.

Try this shoulder finisher on your shoulder day.

“Plate around the worlds” super set with plate front raises

Here’s what I like about this shoulder burn out:

The plate around the world exercise targets the deltoids, which are the muscles of the shoulder. Specifically, it works the anterior deltoids (front of the shoulder), medial deltoids (side of the shoulder), and posterior deltoids (back of the shoulder).

But wait that’s not all. (I totally feel like a game show host when describing this exercise because it has so much to offer.) 😂

It’s also great for your core muscles. The rotational movement of the exercise engages the muscles of the core, including the rectus abdominis (six-pack muscles), obliques (side abdominals), and transverse abdominis (deep abdominal muscles).

Plus Upper back, chest, arms and forearms!

Then pair that with a plate front raise which works primarily the front and side Delts along with the rotator cuff and to a limited degree biceps. That’s pretty much a complete upper body workout all in one super set.

I like to complete this super set as a finisher at the end of my shoulder day.

To perform the “plate around the world” exercise, follow these steps:

1. Stand with your feet shoulder-width apart and hold a weight plate with both hands. You can use a weight plate, dumbbell, or any other suitable weight.

2. Start by holding the weight plate close to your chest, with your elbows bent and tucked in.

3. Begin the movement by rotating your upper body to the right side, keeping your hips and lower body stable. Imagine drawing a large circle with the weight plate.

4. As you rotate, extend your arms fully and reach as far back as you can without straining or losing control of the weight.

5. Once you reach the end of the range of motion on the right side, reverse the movement and rotate to the left side in the same circular motion.

Tips:

- Keep your core engaged throughout the exercise to maintain stability.

- Control the movement and avoid swinging the weight plate.

- Start with a lighter weight and gradually increase as you become comfortable with the exercise.

- Maintain a smooth and controlled pace, focusing on proper form and range of motion.

To perform a weight plate front raise, follow these steps:

1. Stand with your feet shoulder-width apart, holding a weight plate in front of your thighs with both hands.

2. Keep your back straight, engage your core, and maintain a slight bend in your elbows throughout the exercise.

3. Slowly raise the weight plate directly in front of you, keeping your arms extended and parallel to the ground. Focus on using your shoulder muscles to lift the weight, rather than relying on the momentum or swinging of your body.

4. Continue lifting the weight plate until your arms are parallel to the ground or slightly above shoulder height. Avoid lifting the weight plate higher than shoulder level to prevent strain on the shoulder joint.

5. Pause for a brief moment at the top of the movement, feeling the contraction in your shoulder muscles.

6. Slowly lower the weight plate back down to the starting position, maintaining control and resisting the urge to drop or swing the weight.

Tips:

- Focus on maintaining proper form and control throughout the exercise.

- Avoid using excessive momentum or swinging of the body to lift the weight plate.

- Keep your core engaged and maintain a stable stance throughout the movement.

- Start with a lighter weight plate and gradually increase the weight as you become more comfortable and stronger.

I like to complete this super set as a finisher at the end of my shoulder day.