Strength

Dumbbell Around The World

The Dumbbell Around The World is an upper body exercise targeting your shoulders, chest, and back. It involves circular dumbbell movements around your head, improving strength, mobility, stability, and endurance.
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Dumbbell Around The World instructions
Step-by-step instructions
1
Stand straight, keeping your feet shoulder-width apart with a dumbbell in each hand by your sides.
2
Raise your arms straight out to your sides to shoulder height, keeping your palms facing forward.
3
Moving your arms in a circular motion, lift the dumbbells overhead until they're nearly touching.
4
Slowly reverse the circular motion to lower the dumbbells back to the starting position.
5
Repeat this movement for the programmed number of reps, remembering to maintain your posture and avoid swinging the dumbbells.
Stand straight, keeping your feet shoulder-width apart with a dumbbell in each hand by your sides.
Raise your arms straight out to your sides to shoulder height, keeping your palms facing forward.
Moving your arms in a circular motion, lift the dumbbells overhead until they're nearly touching.
Slowly reverse the circular motion to lower the dumbbells back to the starting position.
Repeat this movement for the programmed number of reps, remembering to maintain your posture and avoid swinging the dumbbells.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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