If you’re looking to add a unique and effective exercise to your workout routine, the Dumbbell Around the World is an excellent choice. This full-body movement not only challenges your muscles but also improves your coordination and flexibility.
While it might not be a heavyweight mass builder, it has its place in your chest workout as an excellent finisher.
In this guide, we’ll delve into why and how to perform the Dumbbell Around the World, explore its variations, and suggest alternatives that can contribute to a well-rounded chest routine.
How To Do Dumbbell Around The World Exercise
The Dumbbell Around the World exercise might sound intimidating and hard, but with the right technique, it becomes accessible and highly beneficial. Follow these steps to perform it correctly:
Stance
Dumbbell Hold
Initiate the Circle
Completing the Circle
Switch Sides
Our Tips For The Around The World Exercise
Start with a Light Weight
To ensure a smooth start, especially if you’re a beginner, kick off the exercise with a light dumbbell. This approach allows you to concentrate on perfecting your form before considering any weight increments. Starting light aids in building a solid foundation, reducing the risk of improper technique.
Maintain Proper Posture
Prioritize maintaining good posture throughout the exercise. Engage your core muscles and keep your back straight during the entire movement. This step is vital in avoiding unnecessary strain on your lower back or neck, ensuring a safer and more effective workout.
Control the Dumbbell’s Path
Focus intently on controlling the path of the dumbbell. Resist the urge to rush through the movement. Go for a deliberate, controlled motion with the dumbbell, concentrating on creating smooth, precise circles. This controlled approach gives you better results and minimizes the risk of injury by ensuring you maintain command over the weight.
Common Dumbbell Around The World Mistakes To Avoid
Using Excessive Weight
Using a weight that’s too heavy can compromise your form and increase the risk of injury. Avoid this mistake by starting with a manageable weight and gradually progressing. Overloading the exercise can strain your muscles and joints.
Neglecting Posture
Neglecting proper posture, such as arching your back excessively or leaning too far back, can lead to discomfort or injury. Prevent this by maintaining a neutral spine and keeping your core engaged. Correct posture is crucial for the exercise’s effectiveness and safety.
Rushing the Movement
Rushing the exercise can reduce its effectiveness and elevate the risk of losing control of the dumbbell. Counter this mistake by focusing on a steady and controlled pace. Rushing increases the chances of injury and hinders your ability to target the intended muscle groups.
Around The World Muscles Worked
Shoulders
This exercise engages the deltoid muscles, contributing to increased shoulder strength and definition.
Core
As you perform the circular motion, your core muscles, including the obliques and rectus abdominis, actively stabilize your spine and pelvis.
Triceps
The triceps, located on the back of your upper arms, play a pivotal role in controlling the movement of the dumbbell throughout the exercise, making it an effective triceps workout.
Dumbbell Around The World Benefits
Improved Shoulder Mobility
The Dumbbell Around the World exercise actively boosts shoulder mobility. By taking your shoulders through a full range of motion it helps improve flexibility and joint health. This enhanced mobility helps with your daily activities, allowing you to reach overhead items or perform various upper-body movements with greater ease and reduced risk of injury.
Whether you’re an athlete aiming for better performance or seeking improved functional fitness, increased shoulder mobility is valuable.
Better Core Stability
Engaging in the Dumbbell Around the World exercise demands substantial effort from your core muscles. As you stabilize your spine and pelvis during the circular motion, your core muscles, including the obliques and rectus abdominis, get a thorough workout.
Over time, this exercise contributes to a stronger and more stable core, enhancing your performance in various physical activities, promoting better posture, and reducing the risk of back pain.
Sculpted Shoulder Definition
Regularly including the Dumbbell Around the World exercise in your fitness routine can yield noticeable results in shoulder definition. As you perform this exercise, it effectively targets the deltoid muscles, helping shape and sculpt your shoulders. This promotes a more aesthetically pleasing upper body and a balanced physique.
Whether you’re aiming for a V-taper look or simply want to enhance your shoulder aesthetics, this exercise is a valuable addition to your regimen.
Alternatives To Around The World
Dumbbell Lateral Raises
Want to give your shoulder muscles some targeted attention? Try Dumbbell Lateral Raises. Hold a dumbbell in each hand and lift them out to your sides. This move helps strengthen and define your shoulder muscles, giving your upper body a more sculpted appearance.
Plank with Lateral Arm Raise
This exercise is like a two-for-one deal. It not only strengthens your core but also engages your shoulder muscles. Get into a plank position and raise one arm out to the side at a time. It’s a fantastic way to boost core stability while building upper body strength.
Russian Twists
If you’re looking to target those oblique muscles and improve your core stability with a twist, Russian Twists are the way to go. Sit on the floor, lift your feet, and twist your torso from side to side while holding a weight or medicine ball. It’s a dynamic exercise that works your core and engages those oblique muscles, all while adding a fun twist to your workout routine.
Bottom Line On DB Around The World
Adding the Dumbbell Around the World exercise to your workouts is great for your body. When you get good at it, you’ll notice better shoulder movement, a stronger core, and a more toned upper body.
Here’s the key: Start with the right form, take it easy, and only use heavier weights when you’re ready. This exercise isn’t just about lifting; it’s about doing it right for the best results. Give it a try and see how it can shake up your fitness routine!
FAQs
Can beginners do the Dumbbell Around the World exercise?
How many repetitions and sets should I do?
Is this exercise suitable for those with shoulder issues?
Can I use a kettlebell instead of a dumbbell?
Should I incorporate this exercise into my warm-up or workout routine?
Daniel Mesa, CPT, is a trusted fitness expert and founder of FitDominium. With his extensive experience and commitment to helping others, Daniel is the go-to source for reliable fitness advice and recommendations.
