10 Best Car Drivers Alternatives for Shoulder Development
If Car Drivers are unavailable due to equipment, pain, or programming, use compound shoulder presses and targeted rows: barbell overhead press, push press, dumbbell seated press, landmine press, and upright rows. Keep a neutral spine, drive the bar by extending through the elbows, and cue lateral deltoid contraction on the concentric to preserve delt activation and shoulder mechanics.
Original Exercise: Car Drivers
How to Perform Car Drivers
- While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
- Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
- Reverse the motion, turning it all the way to the opposite side.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Car Drivers Alternatives
1. Circus Bell
93% MatchHow to perform this exercise
- The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
- Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
- Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
- Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.
2. Backward Medicine Ball Throw
83.4% MatchHow to perform this exercise
- This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
- Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
3. Chest Push From 3 Point Stance
81% MatchHow to perform this exercise
- Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
- To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
- As you execute the second step, explosively release the ball forward as hard as possible.
4. Chest Push (multiple Response)
73.6% MatchHow to perform this exercise
- Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
- Follow through by falling forward, catching yourself with your hands.
- Immediately return to an upright position. Repeat for the desired number of repetitions.
5. Chest Push With Run Release
73.1% MatchHow to perform this exercise
- Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
- While taking your first step draw the medicine ball into your chest.
- As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!
6. Chest Push (single Response)
72.9% MatchHow to perform this exercise
- Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
- Follow through by falling forward, catching yourself with your hands.
7. Double Kettlebell Jerk
71.7% MatchHow to perform this exercise
- Hold a kettlebell by the handle in each hand.
- Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.
- Dip your body by bending the knees, keeping your torso upright.
- Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
- As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
8. Double Kettlebell Snatch
71.1% MatchHow to perform this exercise
- Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
- Swing the kettlebells between your legs forcefully and reverse the direction.
- Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
9. Barbell Thruster
68.2% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
- Lower into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
- Lower the barbell back to shoulder height as you lower back into the squat position.
- Repeat for the desired number of repetitions.
10. Dumbbell Standing Alternating Tricep Kickback
67.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight back, keeping your elbows close to your body.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat with the other arm, alternating sides with each repetition.
Why You Might Need a Car Drivers Alternative
You might substitute Car Drivers for several reasons: shoulder pain with the original pattern, lack of a specific barbell setup, or a need for different emphases across the deltoid heads. Choose a landmine or push press to reduce glenohumeral shear and preserve overhead torque; select dumbbell presses to increase unilateral control and scapular mobility. For rehab or impingement, use a slightly forward plane (scaption) and limit internal rotation to lower supraspinatus load. When reducing load, focus on slower eccentrics and scapular retraction to maintain deltoid and trapezius recruitment while protecting the joint.
How to Choose the Right Substitute
Base your substitute on equipment, mobility, and the deltoid region you want to emphasize. For maximal lateral head recruitment choose upright rows with elbows tracking above wrists and a slightly wider grip; for anterior delts choose strict seated dumbbell presses with elbows under wrists and a full controlled range. If you lack shoulder mobility, pick a landmine press that follows a natural arc and reduces overhead torque. Progress with sets, load, and tempo—use heavier compound presses for strength and higher-rep controlled eccentrics for hypertrophy while monitoring scapular rhythm.
Frequently Asked Questions
What muscles does Car Drivers work?
Car Drivers primarily target the deltoids—especially the lateral and anterior heads—while recruiting the upper trapezius, triceps, and scapular stabilizers. The compound movement produces shoulder abduction and flexion torque, so the rotator cuff and serratus anterior also work to stabilize the humeral head during the lift.
What is the best bodyweight alternative to Car Drivers?
A pike push-up is the top bodyweight substitute because it mimics vertical pressing mechanics: set hips high, lower the crown of your head toward the floor, and press through the palms while keeping elbows at ~45 degrees. This emphasizes anterior and lateral deltoid activation and trains scapular control without external load.
Can I build muscle without doing Car Drivers?
Yes. You can achieve deltoid hypertrophy with other compound and isolation movements—overhead press variations, push presses, dips, and targeted lateral raises—so long as you apply progressive overload and sufficient volume. Focus on full-range reps, controlled eccentrics, and proper elbow positioning to maximize mechanical tension on the delts.
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