Seated Plate Handling

Sit on a bench, hold the plate with both hands in front of your chest, sit tall, and brace your core. Use the seated position to limit lower-body momentum, then extend your arms forward at shoulder height.

With the plate held in front of your chest, slowly rotate it side to side like turning a handle. Keep your arms at the same height and feel your front shoulders support the plate throughout.

Rotate to one side, then the other, alternating smoothly. Keep your arms at the same height so the plate does not sag during the entire movement.

Your front delts hold the plate continuously as you rotate, building shoulder stability. If your arms sag or your wrists take over, use a lighter plate and focus first on maintaining arm height.

Letting the plate drop or leaning back shifts stress from your shoulders to your wrists and lower back. Moving too quickly creates momentum, so travel side to side slowly and with control.

Keep breathing naturally as you rotate. Holding your breath during this sustained movement can make your torso wobble.

Plate handling is about the time and control you can maintain with your arms raised, not the weight. Start light and learn to rotate side to side while keeping your arm height steady.