How to do Around The World Exercise For Better Results

Around The World Exercise

The around the world exercise involves rotating both of your arms up and down along the sides of your body, just like you would do if you were jumping jacks or snow angels. You can use relatively light dumbbells for this exercise or small weight plates or kettlebells.

What Muscles Do Around the World Exercise Work?

  • Primary muscles worked: shoulders
  • Secondary muscles worked: biceps, chest, triceps
  • Equipment: Dumbbells, or No equipment
  • Calories Burned: 8 cal (1 minute)
Around the World Muscle Groups

Step By Step Instructions For Around The World Exercise

  1. Lie on a mat with your arms by your side, the palms of your hands facing the ceiling.
  2. With a semi-circular motion, pull your arms away from the body and bring the dumbbells over your head.
  3. Return to the starting position and repeat.

 Click here to watch the tutorial on how to perform around the worlds.

If you have any shoulder injuries, avoid this exercise. Make sure you warm up your chest and shoulders before doing this exercise.

Sets And Reps

  • Beginner: 2 sets of 8 to 10 repetitions
  • Advanced: 2-3 sets of 15 to 20 repetitions

Begin with 8 to 10 reps and use a lighter weight.

Benefits of Around The World Exercise

Around the world exercise is a great way to stretch the chest muscles and strengthen the shoulder joint.

  1. Stretch your chest and shoulders.
  2. Hit as many muscle fibers as possible to create bigger, stronger muscles.
  3. Strengthens the shoulder joint itself so it’s more resilient to damage or injury.

Around The World Exercise Variations

  • Standing around the world exercise
  • Dumbbell around the world exercise

Frequently Asked Questions

Do around the worlds work your chest?

Around the world exercises primarily work the muscles in the core, shoulders, and upper back, rather than the chest muscles. However, Around the worlds can recruit the chest muscles as a stabilizer muscle, since the exercise requires stability from the entire body, which means that it may activate the chest muscles to a certain degree.

The chest muscles, or pectoral muscles, are primarily worked through exercises such as the bench press, push-ups, and dips.

Are around the worlds good for abs?

Around the world exercises can be a great way to work your abs, because they require the use of rotational movement which engages the core muscles. When you swing the weight around your body, your abs, obliques, and lower back muscles have to work together to maintain stability and control the movement.

Do around the worlds work your back?

This exercise can work a variety of muscles in the body, including those in the back. Specifically, around the worlds work on rotational strength and power of your core, lower back and shoulders.

Related Upper Body Exercises

Try these other upper body exercises that will help you strengthen your shoulders and chest:

  • Push up
  • Chest fly
  • Dumbbell side wings

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