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Shoulders · Dumbbell
Dumbbell Around the World
Dumbbell Around the World is an intermediate compound strength exercise that works the delts (shoulders), with the chest assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
- Upper Back · Trapezius
Secondary muscles
- Chest · Pectoralis Major
- Upper Back · Rhomboids
How to do Dumbbell Around the World
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms hanging by your sides and palms facing forward.
- Slowly raise both dumbbells outward to the sides, keeping your arms straight, until they reach shoulder height.
- Continue lifting the dumbbells in a circular motion above your head until they meet at the top with your arms fully extended.
- Reverse the motion, lowering the dumbbells back down in the same circular path until they are by your sides again. Repeat for the desired number of repetitions.
Form tips
- Exhale as you lift the dumbbells and inhale as you lower them.
- Use a controlled motion to prevent using momentum to lift the weights.
- Maintain a slight bend in your elbows to reduce stress on your joints.
Dumbbell Around the World alternatives
More delts exercises
Dumbbell Around the World FAQ
What muscles does Dumbbell Around the World work?
Dumbbell Around the World mainly works the delts in the shoulders (Deltoids and Trapezius). The chest work as secondary muscles.
What equipment do you need for Dumbbell Around the World?
You need a dumbbell.
How many sets and reps of Dumbbell Around the World should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Around the World good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Around the World burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Around the World?
Other exercises for the delts include Bodyweight Standing Around World Wall Supported, Arnold Press Cable Resistance Band Standing, Arm Pulses Palms Downwards and Circle Elbow Arm.
For developers
Use Dumbbell Around the World in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_34XW56" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_34XW56", "name": "Dumbbell Around the World", "model": "male", "target": "Delts", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_34XW56/mp4-720.mp4?…", "poster": "https://…/ex_34XW56/poster.jpg?…" } }