Build Shoulder Strength with Steering Wheel

Steering Wheel

Rep Range

10-20

Hints

The Steering Wheel, sometimes referred to as the 'bus driver' exercise, is an excellent way to engage and challenge the shoulders, especially the anterior deltoids. Holding the dumbbell on either side simulates holding a steering wheel, hence the name. Start by holding the dumbbell in front of you at chest level, grasping each side with both hands, similar to holding a large steering wheel. Ensure your arms are fully extended, your feet are shoulder-width apart, and your posture is upright. From this position, rotate the dumbbell to the left and then to the right, just as you would when turning a steering wheel. The movement should be controlled, with the primary rotation coming from the wrists and the shoulders remaining actively engaged to stabilize and hold the weight. It's essential to choose an appropriate weight. Given the extended arm position and the rotational aspect of the movement, a lighter dumbbell is usually recommended to prevent undue stress on the shoulder joints and to ensure proper form.

Common Mistakes

Avoid using momentum. The rotations should be deliberate and controlled. A common mistake is to rotate the body along with the dumbbell - try to keep your torso as still as possible, focusing only on rotating the 'steering wheel'. Also, avoid shrugging the shoulders or letting the weight pull your arms down. Maintain a firm grip and keep the dumbbell at chest level throughout.

Breathing

Inhale as you begin the rotation and exhale as you rotate the dumbbell to its furthest point on each side. Then, inhale as you return to the center position. The Steering Wheel exercise provides a unique challenge to the shoulder muscles, emphasizing endurance and stability. Given its focus on control and range of motion, it's a great addition to any shoulder strengthening routine.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Rear Shoulders, Upper Chest, Serratus Anterior, Traps, Teres Major, Teres Minor, Infraspinatus, Rhomboids

Tertiary Muscles

Core