Rotate a dumbbell in a slow, controlled circular path around your head to train the shoulder girdle, primarily the deltoids. Perform smooth repetitions in both directions to work shoulder mobility and strength.
How to do the Around the World (Dumbbell)#
- Stand tall with feet about hip-width apart and hold one dumbbell with both hands at hip level.
- Brace your core and keep a slight bend in the elbows so the arms stay mostly extended but not locked.
- Lift the weight forward, pass it overhead, and continue the arc so the dumbbell travels behind your head and returns to the hips, maintaining a steady tempo.
- Keep the movement driven by the shoulders; avoid thrusting the hips or twisting the torso to move the weight.
- After the prescribed reps, switch direction and perform the same number of controlled circles the opposite way.
Muscles worked#
- Primary: Side delts (Lateral Deltoid), Front delts (Anterior Deltoid)
- Secondary: Traps (Trapezius), Rear delts (Posterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Swinging the weight too quickly and losing control.
- Arching the lower back instead of bracing the core.
- Using excessive torso rotation to move the dumbbell.
- Bending the elbows too much so the arms do the work instead of the shoulders.
