How to perform Dumbbell Around The World with proper form
Starting Position
- Stand or sit upright with a dumbbell in both hands.
- Hold the dumbbell vertically with arms extended in front of you, at chest level.
Execution
- Movement Initiation: Begin by raising the dumbbell up and over your head in a circular motion.
- Arc Path: Move the dumbbell behind your head and lower it toward your back while keeping your arms slightly bent.
- Return Path: Continue the circular motion by bringing the dumbbell down and back to the starting position in front of your chest.
- Control: Maintain control throughout the movement, keeping your core engaged to stabilize your body.
Form Tips
- Keep your elbows slightly bent to avoid strain on your joints.
- Maintain a neutral spine and avoid arching your back.
- Use a slow and controlled tempo to ensure safety and effectiveness.
- Breathe steadily: exhale during the upward phase and inhale during the return.
Common Mistakes
- Overextending the arms or arching the back.
- Using momentum instead of engaging muscles.
- Holding the dumbbell too tightly, which can lead to tension in the forearms.
Benefits
- Strengthens shoulders, chest, and triceps.
- Enhances shoulder stability and mobility.
- Improves coordination and balance.
Always consult a fitness professional if you're unsure about technique or form.
Exercises
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps