PlanWorkouts

Exercise 2143 · REF RSOsp5d

Dumbbell Standing Around World exercise animation

Dumbbell Standing Around World

Category
Shoulders
Equipment
Dumbbell
Target
Delts

This circular "around the world" path takes the delts through front, side, and rear positions in one continuous rep, which makes it more of a shoulder mobility and endurance move than a heavy strength builder. Light weight is non-negotiable — the shoulder joint isn't built to handle much load moving through that much range at once.

How to Do the Dumbbell Standing Around World

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Extend your arms straight out to the sides at shoulder height, palms facing down.
  3. Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
  4. Continue the circular motion, bringing the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Standing Around World primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Forearms.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Standing Around World work?
The Dumbbell Standing Around World primarily targets the delts, with the triceps and forearms assisting.
What equipment do I need for the Dumbbell Standing Around World?
The Dumbbell Standing Around World is done with a dumbbell.
What's a good alternative to the Dumbbell Standing Around World?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.