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

Car Drivers
Primary Muscle
Delts
Equipment
Barbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Forearms
How to Perform Car Drivers
  1. 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.
  2. 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.
  3. Reverse the motion, turning it all the way to the opposite side.
  4. Repeat for the recommended amount of repetitions.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Isolation

Ranked Car Drivers Alternatives

Best Match
Rack Delivery

1. Rack Delivery

86.3% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
  2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
  3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.
Medicine Ball Scoop Throw

2. Medicine Ball Scoop Throw

84.2% Match
Delts Medicine-ball Intermediate Isolation
How to perform this exercise
  1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
  2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
  3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.
Backward Medicine Ball Throw

3. Backward Medicine Ball Throw

83.4% Match
Delts Medicine-ball Intermediate Isolation
How to perform this exercise
  1. 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.
  2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
  3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
  4. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
Chest Push From 3 Point Stance

4. Chest Push From 3 Point Stance

81% Match
Pectorals Medicine-ball Intermediate Isolation
How to perform this exercise
  1. 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.
  2. To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
  3. As you execute the second step, explosively release the ball forward as hard as possible.
Weighted Kneeling Step With Swing

5. Weighted Kneeling Step With Swing

80.4% Match
Delts Weighted Intermediate Isolation
How to perform this exercise
  1. Start in a kneeling position with your knees hip-width apart and your back straight.
  2. Hold a weight in each hand, with your arms extended straight down in front of you.
  3. Engage your core and swing the weights up and overhead, keeping your arms straight.
  4. Lower the weights back down to the starting position and repeat for the desired number of repetitions.
Left Hook. Boxing

6. Left Hook. Boxing

77.7% Match
Delts Body-weight Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Keep your left hand up to protect your face and your right hand by your chin.
  3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
  4. Twist your torso and engage your core muscles to generate power in the punch.
  5. Snap your arm back to the starting position and repeat for the desired number of repetitions.
Single-Arm Linear Jammer

7. Single-Arm Linear Jammer

77.7% Match
Delts Barbell Advanced Isolation
How to perform this exercise
  1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  2. Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
  3. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
  4. Return to the starting position.
Heavy Bag Thrust

8. Heavy Bag Thrust

75.3% Match
Pectorals Other Intermediate Isolation
How to perform this exercise
  1. Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
  2. Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
  3. Receive the bag as it swings back by reversing these steps.
Push-up Medicine Ball

9. Push-up Medicine Ball

74.9% Match
Pectorals Medicine-ball Intermediate Isolation
How to perform this exercise
  1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
  2. Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
  3. Push through your palms to extend your arms and return to the starting position.
  4. Repeat for the desired number of repetitions.
Chest Push (multiple Response)

10. Chest Push (multiple Response)

73.6% Match
Pectorals Medicine-ball Intermediate Isolation
How to perform this exercise
  1. Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
  2. Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
  3. Follow through by falling forward, catching yourself with your hands.
  4. Immediately return to an upright position. Repeat for the desired number of repetitions.

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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