Around the World is a simple yet highly effective exercise that targets several major muscle groups in the upper body. This exercise is also known as the Standing Dumbbell Circles, and it is a great way to work your shoulders, arms, and back muscles all at once.
How to Perform the Around the World Exercise
The Around the World exercise involves standing up straight with your feet shoulder-width apart and your arms extended to your sides. Hold a dumbbell in each hand and begin by rotating your arms in a circular motion, making a full circle in front of your body and then behind your back.
Keep your arms as straight as possible throughout the movement, and make sure to use a weight that is challenging but manageable for the number of repetitions you plan to do. Remember to keep your core engaged and your back straight to avoid injury.
Muscles Worked by the Around the World Exercise
The Around the World exercise primarily targets the shoulder muscles, including the deltoids and rotator cuffs. This exercise also works the upper back muscles, including the trapezius and rhomboids, as well as the biceps and triceps in the arms.
Because this exercise involves a circular motion of the arms, it also engages the core muscles, including the abdominals, obliques, and lower back muscles. This makes it a great exercise for improving overall strength and stability in the upper body.
Variations of the Around the World Exercise
There are many variations of the Around the World exercise that you can try to target different muscle groups or add variety to your workout routine. One variation is the Standing Dumbbell Figure 8, which involves making a figure 8 motion with the dumbbells while standing up straight.
You can also try the Seated Around the World exercise, which involves sitting on a bench or chair and performing the same circular motion with your arms while holding a dumbbell in each hand. This variation is great for targeting the shoulder muscles and improving posture.
Benefits of the Around the World Exercise
The Around the World exercise is a great way to improve overall upper body strength and stability. It can also help to improve posture and reduce the risk of shoulder injuries by strengthening the rotator cuff muscles.
Additionally, this exercise is easy to perform and can be done with minimal equipment, making it a great addition to any home workout routine. By incorporating the Around the World exercise into your regular workout routine, you can target multiple muscle groups at once and see noticeable improvements in your upper body strength and stability over time.
Conclusion
If you're looking for a simple yet effective exercise to add to your upper body workout routine, the Around the World exercise is definitely worth trying. By targeting multiple major muscle groups at once, this exercise can help you to improve overall strength and stability in your upper body and reduce the risk of injury.
Whether you're a beginner or an experienced fitness enthusiast, the Around the World exercise is a great way to challenge yourself and take your workout routine to the next level. So why not give it a try today and see how it can benefit your body and your health?