Are you getting bored of your regular old dumbbell routine? Do you find yourself lacking motivation in the gym? Don’t worry, you’re not alone. It’s common for fitness enthusiasts to hit a plateau and feel uninspired after doing the same exercises over and over again. But fear not, there’s a solution to the common problem of gym boredom- the dumbbell around the world exercise. In this blog post, we’ll explore this exercise in depth and show you how to incorporate it into your routine to spice things up and get excited about your workout again.
Dumbbell Around The World Summary
- Primary Muscles: Deltoid – Lateral
- Secondary Muscles: Deltoid – Anterior, Serratus Anterior, Supraspinatus, Trapezius – Lower, and Trapezius – Middle
- Equipment: Dumbbells
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Dumbbell Around The World Instructions
- Start off by selecting your dumbbells, you should start with a light weight if you have not warmed up your shoulders yet.
- Begin the exercise with your arms hanging down palms facing forward.
- Now, while keeping your arms straight pull the dumbbells over your head around the outside of your body, you palms should face forward the entire time.
- Then in a controlled manner lower the weight back down following the same arc, don’t let the dumbbells clang together.
- Continue to do the arcs until you have completed your ideal reps.
Video Tutorial
Dumbbell Around The World Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Levator Scapulae
- Trapezius – Upper
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Dumbbell Around The World
The Dumbbell Around The World exercise is a great way to incorporate strength training into a fitness routine. It targets the deltoid – lateral, a muscle group in the shoulder, and is an effective way to build strength and improve mobility. By performing this exercise regularly, you will be able to increase the range of motion in your shoulder, build strength in the deltoid – lateral, and also improve your overall stability. Furthermore, it can help you maintain proper form while performing other exercises, as it helps strengthen the surrounding muscles. This exercise can be done with light to moderate weight and with or without a partner. As a result, you can easily integrate this exercise into your current routine and reap all the benefits it has to offer.
Tips for Performing Dumbbell Around The World
If you’d like to obtain the most effective muscle development, you should always take advantage of these basic tips. Similarly, if you are looking to protect yourself against an injury, you would be wise to stick with these tips.
- Concentrate On How You Breath. With this and most exercise movements respiration is vital. You ought to be breathing out during the target muscle flexing and breathing in when your primary muscles are expanding.
- Observe Your Technique by Using A Mirror. You could feel a little vain looking in a mirror while you are doing exercises, but you are not checking yourself out, you are insuring your technique is solid.
- Perform At Least 3 Of 8-20 Reps For Bulk. Now there are various theories on how Muscle Growth is initiated, most agree with the fact that sets of 60-80% within your 1RM are going to resulted in muscle growth.
- Ensure you prepare your muscles with some dynamic movements when you are preparing to lift.
Benefits and Tips Video
Frequent Mistakes To Avoid
You ought to keep away from these very common errors to support excellent technique and improve your strength. Also, when you eliminate these problems you will prevent the chance of having to deal with injuries.
- You Can’t Conduct The Exact Same Exercises Each And Every Occasion. Any time a person do exactly the same lift every training session your muscle groups are going to be trained to do that single lift good, but you will peak more rapidly.
- Don’t Lift On Your Own. A workout partner may be a good motivator. A workout partner can certainly be useful spotter.
- Don’t Relax Your Abs. Maintaining your abs flexed to protect your spinal column by maintaining your internal pressure.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
If you’re looking for some variations, complementary, or alternative exercises to Dumbbell Around The World, there are many options to choose from. Below is a list of exercises that work similar muscles as the exercise Dumbbell Around The World, so you can switch things up and keep your workout interesting.
Dumbbell Front Raise
The Dumbbell Front Raise is a great complementary or alternative exercise for Dumbbell Around The World. This exercise works the same muscles as the Dumbbell Around The World, but in a slightly different way. The Dumbbell Front Raise helps to build strength and stability in the shoulders while also engaging the core and upper back muscles. It is a great way to target the same muscles as Dumbbell Around The World, but with an emphasis on the front deltoids and upper chest muscles.
Dumbbell Full Can Lateral Raise
The Dumbbell Full Can Lateral Raise is a great complementary or alternative exercise to Dumbbell Around The World. This exercise works the same muscles, but with a slight variation on the movement. To perform the Dumbbell Full Can Lateral Raise, stand with your feet hip-width apart, hold a dumbbell in each hand with palms facing inwards, and raise both arms simultaneously out to the sides until they are parallel with the ground. Keep your elbows slightly bent and focus on squeezing your shoulder blades together as you lift. Lower the dumbbells back down to the start position and repeat for desired reps. This exercise is great for increasing shoulder strength and stability, which can help improve overall posture and upper body strength.
Dumbbell Iron Cross
Dumbbell Iron Cross is a great complement or alternative to Dumbbell Around The World. It is an isolation exercise that focuses on the shoulders and upper back muscles. To perform it, stand with your feet hip-width apart and hold a pair of dumbbells in front of your chest. Keeping your arms straight, extend them out to your sides until your body forms a cross. Hold this position for a few seconds before returning the dumbbells to their starting position. This exercise helps to strengthen the muscles of the shoulders and upper back, and when combined with Dumbbell Around The World, can provide a great full-body workout.
Check Out These Top Dumbbell Exercises
Dumbbell Lateral Raise
The Dumbbell Lateral Raise is a great complementary or alternative exercise for Dumbbell Around The World. This exercise targets the middle and side deltoids, which are the primary muscles used when performing Dumbbell Around The World. This exercise can be done standing or seated, with the dumbbells held at either side of the body. It is important to keep the elbows slightly bent and to raise the arms until they are parallel to the floor. This exercise will help build shoulder strength and stability, which is essential for the proper execution of Dumbbell Around The World.
Dumbbell Upright Row
The Dumbbell Upright Row is an effective complementary exercise to Dumbbell Around The World. It strengthens the muscles in the upper back, shoulders and arms, and helps to improve posture. This exercise is performed by standing with feet hip-width apart and holding a pair of dumbbells at your sides. Keeping your elbows close to your body, raise the dumbbells up towards your chin and then lower them back down again. This exercise can be done as a substitute for Dumbbell Around The World, or as an additional exercise to target specific muscle groups.
EZ Bar Upright Row
The EZ Bar Upright Row is a great alternative or complementary exercise to the Dumbbell Around The World. This exercise targets the same muscles in the shoulders, chest, and arms as the Dumbbell Around The World, but with a slightly different form. To do this exercise, stand with your feet shoulder-width apart, grip the EZ bar with an overhand grip and bring it up towards your chin. Make sure to keep your back straight, chest out, and core engaged throughout the exercise. This exercise is a great way to increase shoulder stability and overall upper body strength.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
To further enhance the benefits of the Dumbbell Around The World exercise, we recommend doing a few exercises to target the opposing muscle groups. This will help strengthen the muscles in a balanced manner, leading to better posture and improved muscular endurance. Below are some exercises you can do to complement the Dumbbell Around The World exercise.
Smith Machine Reverse Grip Press
The Smith Machine Reverse Grip Press is a great way to build strength in the opposite muscle group of the Dumbbell Around The World exercise. This exercise targets the triceps and back muscles, as opposed to the chest and shoulders targeted by the Dumbbell Around The World exercise. By working the opposing muscle groups, it helps to ensure that your entire upper body receives an effective workout. This exercise can be done either seated or standing and is perfect for those looking to add variety to their workouts.
Smith Machine Decline Reverse Grip Press
The Smith Machine Decline Reverse Grip Press is a great complementary exercise to the Dumbbell Around the World. It works the opposite muscles in the arms and shoulders, as it targets the triceps and front deltoids, while the Dumbbell Around the World works the biceps and rear deltoids. This combination helps to strengthen the arms and shoulders, while also increasing overall muscular balance and stability. Furthermore, the Decline Reverse Grip Press provides a deeper stretch of the triceps, which can help to improve overall shoulder stability.
Smith Machine Decline Reverse Close Grip Bench Press
The Smith Machine Decline Reverse Close Grip Bench Press is an excellent complement to Dumbbell Around The World. This exercise works the opposing muscle group and focuses on the triceps and shoulders, which are essential for pressing movements like Dumbbell Around The World. The Decline Reverse Close Grip Bench Press also allows for a deeper range of motion, which further increases the effectiveness of the exercise and the intensity of the workout. By incorporating this exercise in your routine, you can develop greater strength and stability, as well as increased muscular endurance.
Round The World: A Dumbbell Exercise To Amplify Your Fitness Journey
To amplify your fitness journey, incorporating the around the world dumbbell exercise can be an effective way to target multiple muscle groups at once. This exercise involves lifting a dumbbell in a circular motion around your head, engaging your shoulders, back, and arms. By performing this exercise regularly and gradually increasing the weight of the dumbbell, you can see significant improvement in your upper body strength and overall fitness level. Don’t be afraid to add this exercise to your routine and watch yourself progress towards your fitness goals.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Dumbbell Exercises
