Around The Worlds 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Around the Worlds (Dumbbell) is a slow, sweeping isolation exercise that targets the shoulders—specifically the anterior and lateral delts—while incorporating the chest and upper-back for stabilization. The motion involves creating a circular arc from the hips up to overhead or chest height, mimicking a wide “halo” motion with dumbbells in both hands. This continuous tension and wide range of motion encourage shoulder mobility, stability, and hypertrophy, making it a valuable accessory move in shoulder or upper-body routines.
How to Perform
Starting Position: Stand upright or lie flat on a bench with a dumbbell in each hand, arms at your sides, palms facing forward.
Begin the Arc: With a slight bend in the elbows, slowly raise your arms outward to the sides, forming a wide arc.
Lift to Shoulder Height or Overhead: Continue the motion until the dumbbells meet at shoulder or chest height (or overhead, depending on variation).
Pause Briefly: Squeeze the shoulders at the top of the motion.
Reverse the Arc: Slowly lower the dumbbells back through the same arc to the starting position.
Maintain Control: Keep tension throughout the entire range of motion—avoid letting the weights drop.
Repeat: Perform all repetitions in a smooth, deliberate fashion, keeping shoulders engaged.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use lighter dumbbells—form and control are more important than weight.
Keep a slight bend in your elbows throughout the motion.
Move slowly and evenly through the arc—this isn’t a momentum-driven lift.
Keep your wrists neutral and aligned with your forearms.
Engage your core to prevent trunk sway.
Focus on the shoulders doing the work, not your traps or arms.
Breathe rhythmically and stay relaxed.
Perform the movement symmetrically on both sides.
Control the entire eccentric (lowering) phase.
Maintain smooth arcs—don’t cut the range short.
How Not to Perform
Don’t use heavy weights—it leads to shoulder strain and loss of control.
Don’t fully lock out the elbows—keep them slightly bent.
Don’t swing the weights or use momentum.
Don’t let your back arch—engage your core and glutes.
Don’t perform the movement too quickly—tempo is key.
Don’t flare the ribs—maintain neutral spine.
Avoid internal shoulder rotation—keep palms slightly facing up/out.
Don’t grip too tightly—let the shoulders guide the motion.
Don’t let arms fall too low between reps—stay in control.
Don’t ignore shoulder fatigue—this move creates a lot of tension.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
