Around the world
Around the worlds are a dynamic exercise that boosts shoulder flexibility, stability, and strength. By moving a weight plate or dumbbell in a circular motion around your head, you engage muscles like the deltoids, trapezius, and rotator cuff. This exercise enhances shoulder mobility and prevents injury, making it ideal for athletes needing upper body support and range of motion. Additionally, it activates the core, improving balance and overall stability. Athletes can benefit from increased shoulder endurance and injury prevention, crucial for sports performance.
| Primary muscle group: | Shoulders |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
12kg
Avg. weight
27lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand upright with a dumbbell in each hand. Hold the dumbbells with an underhand grip in front our your body. Your palms should be facing forward.
- 2Exhale as you raise the dumbbells to the side with your arms almost fully extended.
- 3Continue the motion until the dumbbells almost meet above your head with your arms still extended.
- 4Inhale as you slowly lower the dumbbells to the starting position.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Start with Light Weights: Begin with lighter weights to master the form and movement before progressing to heavier weights. This reduces the risk of injury.
Controlled Movements: Maintain control throughout the entire exercise. Avoid using momentum to swing the weights around your head.
Engage Your Core: Keep your core engaged to ensure stability and support your lower back. This will also help in maintaining good posture.
Keep a Neutral Spine: Ensure that your spine remains neutral and avoid arching your back. This helps in maintaining the correct form and prevents strain on the spine.
Smooth Transitions: Practice smooth transitions when moving the weights from one side of your body to the other. This ensures even muscle engagement and reduces the risk of jerky movements.
Breathe Consistently: Focus on maintaining a consistent breathing pattern. Inhale as you prepare for the movement and exhale as you execute it.
Use a Full Range of Motion: Ensure that you are moving the weights around your head in a full and comprehensive motion to engage all the targeted muscles.
Feet Shoulder-Width Apart: Stand with feet shoulder-width apart to provide a stable base and enhance balance during the exercise.
Avoid Locking Elbows: Keep a slight bend in your elbows to reduce stress on your joints and focus the effort on your shoulders.
Warm-up: Never skip a proper warm-up before performing "Around the World." It helps prepare your muscles and joints for the exercise, reducing the risk of injury.
Stay Hydrated: Keep yourself well-hydrated, especially if you incorporate this exercise into a high-intensity workout routine.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
