VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. Take a weight plate out in front of you at chest level. Keep your chest up and shoulders pinned back – don’t allow yourself to hunch forward, even as you tire.
2. Keep a slight bend at the elbow, and grip the plate HARD.
3. Imagine a number ‘8’ flipped onto its side. We’re going to draw that shape by going down and around to one side then back to center, and down and around to the other side and back to center. Every number 8 you draw counts as one rep.
4. TIP: Notice how I add a slight pause every time I reach the center point? This stops momentum from helping. The tension here will be unreal.

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Front Delts, Middle Delts, Rear Delts, Lower Traps)
• Arms (Forearms, Biceps)
• Abs

ALTERNATIVE EXERCISES:

• Overhead Plate Raise
• Cable “Y” Pull
• Band “Y” Pull
• Around The World
• Diagonal Plate Press