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Dumbbell Standing Around the World
A standing isolation exercise using light dumbbells in circular arm motions to target all deltoid heads, improving shoulder mobility, stability, and strength.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Chest, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts, Rear Delts
Traps
5/10Upper Traps
Chest
3/10Upper Chest
Abs
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, holding light dumbbells at your sides with palms facing in and elbows slightly bent. Brace your core and keep shoulders down.
- Lift arms outward and upward in a wide circular arc, leading with elbows.
- Bring dumbbells forward and overhead until they nearly touch above your head.
- Reverse the circle, lowering arms outward and back to starting position with control.
- Maintain slight elbow bend and torso stability throughout.
Coaching Tips
Form Cues
- Lead with elbows
- Keep core braced
- Avoid shrugging shoulders
- Move smoothly without momentum
Breathing
Inhale before starting the circle; exhale as arms reach overhead, inhale on the return.
Tempo
2-0-2
Range of Motion
Full circular arc from sides to overhead and back, with arms extended but elbows softly bent.
Safety
Safety Notes
- Use only light weights to avoid strain
- Stop if shoulder pain occurs
- Maintain core engagement to protect back
Spotting
No spotting needed; perform solo with light weights and focus on control.
Common Mistakes
- Swinging weights with body
- Locking elbows
- Shrugging shoulders excessively
- Arching lower back
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Shoulder instability
Flexibility Needed
- Adequate shoulder flexion and abduction range
Build Up First
- Basic shoulder mobility
- Controlled arm movement
Also known as
Standing Dumbbell Shoulder Circles, Dumbbell Around the Worlds, Around the World Shoulder Raises
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