Dumbbell Standing Around-The-World
Strengthen your shoulders with this unique exercise! Dumbbell Standing Around-The-World targets multiple muscles for a well-rounded workout.
The Dumbbell Standing Around-The-World mainly works the chest and biceps, with help from the back and traps. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Around-The-World Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Biceps (biceps brachii)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Dumbbell Standing Around-The-World Variations and Alternatives
How to do the Dumbbell Standing Around-The-World
Dumbbell Standing Around the World Instructions
Positioning
1. Start Position: Stand up straight with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides. Your arms should be fully extended but relaxed.
Movement Instructions
Lift the Dumbbells: Raise both dumbbells out to the sides until your arms are parallel to the ground. Your elbows can be slightly bent. Keep your shoulders down and relaxed.
Circle the Dumbbells:
Start moving the dumbbells in a circular motion.
Continue the movement by bringing the dumbbells up over your head, forming a large circle. The dumbbells should pass close to your face as you bring them above your head.
Return to Start Position: After the dumbbells have completed the circle over your head, lower them back down while following the same path, until you return to the start position with the dumbbells at your sides.
Repeat: Perform the movement for 10-15 repetitions, then switch the direction of the circles (moving them from the bottom to the top and back down).
Tips for Beginners
Maintain Control: Focus on slow, controlled movements to avoid injury.
Engage Your Core: Keep your core tight for stability throughout the exercise.
Adjust Weights: If the weights feel too heavy, switch to lighter dumbbells until you build strength.
Safety Precautions
Ensure you are in a clear area free from obstacles.
If you feel any discomfort or pain, stop the exercise immediately.
Dumbbell Standing Around-The-World FAQs
What muscles does the Dumbbell Standing Around-The-World work?
The Dumbbell Standing Around-The-World mainly works the chest and biceps, with help from the back and traps. The main muscles are the pectoralis major and biceps brachii.
What equipment do you need for the Dumbbell Standing Around-The-World?
Dumbbells.
What workout day should the Dumbbell Standing Around-The-World go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Standing Around-The-World variations and alternatives?
Similar exercises include the Bodyweight Standing Around-The-World, Dumbbell Around-The-World, Dumbbell Spin and Weight-Plate Halo.
Training calculators
Work out the numbers behind your training before your next session.