Around the World Exercise: Build Strong, Healthy Shoulders!

The around-the-world exercise is a versatile and effective movement that strengthens multiple muscle groups and improves overall shoulder health.

I have been doing around-the-world exercises for years because I tore my labrum in my second year of college basketball and have been doing shoulder rehab ever since.

The around-the-world exercise helps me maintain a full range of motion and I do them with moderate-light weight (around 10 pounds for three sets of 15 reps).

Benefits of the Around the World Exercise

The around-the-world exercise provides numerous benefits, including improved shoulder mobility and stability.

Importantly, it is an excellent shoulder exercise to do at home because you only need a couple of sets of light dumbbells to get significant benefits from it.

It engages the shoulders, chest, and core, promoting strength and flexibility in these areas.

Additionally, this exercise enhances coordination and proprioception, contributing to better body awareness and control.

Regularly incorporating the around-the-world exercise into your routine can help prevent shoulder injuries and improve performance in sports and daily activities.

How to Do Around the World with Dumbbells

To perform the around the world exercise with light dumbbells, follow these steps:

1. Start Position: Stand with your feet shoulder-width apart, holding a light dumbbell in each hand, arms extended down by your sides and having your palms facing forward.
2. Movement: Lift both dumbbells simultaneously, bringing them up to the sides of your body and then overhead. Continue the circular motion by moving the dumbbells back down.
3. Repetitions: Aim for 10-15 repetitions in each direction, maintaining a controlled and steady pace throughout the movement, especially lowering the weight with a 3-5 count to maximize muscle engagement.

Muscles Engaged in Around the World

The around the world exercise primarily targets the deltoids (shoulder muscles) and the trapezius (upper back).

The scapula, or shoulder blade, plays a crucial role in the around the world exercise.

Proper scapular movement and stability are essential for maintaining shoulder health and maximizing the benefits of this exercise.

1. Scapular Stability: During the around the world exercise, the scapula must remain stable to provide a solid base for shoulder movements. This stability helps prevent excessive strain on the shoulder joint and reduces the risk of injury.
2. Scapular Mobility: The scapula needs to move smoothly and in coordination with the arms to allow for the full range of motion required by the exercise. Proper scapular mobility ensures that the shoulder joint can move freely and effectively, enhancing the overall effectiveness of the exercise.
3. Muscle Engagement: The muscles that control the scapula, including the serratus anterior, trapezius, and rhomboids, are actively engaged during the around the world exercise. Strengthening these muscles improves scapular control and contributes to better shoulder function.

Additionally, it engages the pectorals (chest muscles), rotator cuff muscles, and the core, including the obliques and the rectus abdominis.

The dynamic nature of this exercise also involves the lower body to a lesser extent, helping to stabilize and balance the movement.

How to Safely Progress

To safely progress with the around the world exercise, follow these steps:

1. Start with Light Weights: Begin with light weights to ensure proper form and technique. Focus on mastering the movement before increasing the load.
2. Gradually Increase Weight: Once comfortable with the movement, gradually increase the weight in small increments to continue challenging your muscles.
3. Incorporate Variations: To add variety and increase difficulty, try performing the exercise in different positions, such as kneeling or in a staggered stance.
4. Combine with Other Exercises: Integrate the around the world exercise into a broader workout routine that includes other strength and mobility exercises to ensure balanced muscle development and prevent overuse injuries.

Incorporating the around the world exercise into your fitness regimen can significantly improve your shoulder mobility, strength, and overall athletic performance.

By following the steps and progression tips outlined above, you can safely and effectively make this exercise a staple in your workout routine.

Improving mobility to perform this exercise pain-free should be a primary goal before gradually adding weight to enhance shoulder strength.

Additionally, prone swimmers are a great complementary exercise for the around-the-world shoulder movement.