Plate Halo

Category

Shoulders

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Deltoids, Trapezius

Secondary muscles

Infraspinatus, Teres Minor, Rectus Abdominis, Obliques, Forearm Flexors

How to do it

1. Stand tall with feet shoulder-width apart. Grip a weight plate by its sides at chest height, elbows close. Brace the core and circle the plate slowly around your head, weaving it behind the neck and back to the front in a smooth orbit. Complete the prescribed reps in one direction, then reverse for the same count.

Form tips

• Keep the hips and ribs locked — only the arms move. Plate stays close to the head, not rotating shoulders. Squeeze the glutes to prevent the lower back from arching. Move under control; the goal is a steady orbit, not a swing.