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Daniel Mesa

Dumbbell Around The World: How To & Benefits

dumbbell around the world

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

how to do dumbbell around the world

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:


Begin by positioning yourself correctly. Stand with your feet shoulder-width apart, ensuring a stable and balanced base. This stance provides the foundation needed to maintain control during the exercise.

Dumbbell Hold

Hold a dumbbell in one hand. Grasp the dumbbell firmly with an overhand grip (palms facing forward), and your arm should be fully extended, pointing straight overhead. Your hand should be centered beneath the dumbbell’s weight for stability.

Initiate the Circle

Start the exercise by moving the dumbbell in a circular motion. The motion should be directed behind your head, following a path that mimics the outline of a halo encircling your skull.

Completing the Circle

Continue the circular motion until the dumbbell completes a full rotation behind your head. At this point, the dumbbell should be positioned back at the starting point, directly above your head.

Switch Sides

Once you’ve completed the desired number of repetitions on one side, it’s time to switch to the other hand. This ensures balanced muscle development and prevents muscle imbalances.

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


This exercise engages the deltoid muscles, contributing to increased shoulder strength and definition.


As you perform the circular motion, your core muscles, including the obliques and rectus abdominis, actively stabilize your spine and pelvis.


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!


Can beginners do the Dumbbell Around the World exercise?

Yes, beginners can do this exercise. Start with a light dumbbell and focus on form.

How many repetitions and sets should I do?

Begin with 2-3 sets of 10-12 repetitions on each side and adjust based on your fitness level and goals.

Is this exercise suitable for those with shoulder issues?

If you have shoulder issues, consult with a healthcare professional before attempting this exercise.

Can I use a kettlebell instead of a dumbbell?

Yes, you can use a kettlebell for this exercise if you prefer.

Should I incorporate this exercise into my warm-up or workout routine?

It’s better suited for your workout routine as it engages multiple muscle groups. Consider it as part of your upper body workout.