Around the World Exercise: Understanding, Benefits, and Proper Execution

What is Around the World Exercise?

The "Around the World" exercise is a broad term encompassing various movements, most commonly referring to a shoulder isolation exercise performed with dumbbells or plates, where the arms move in a wide, arcing motion mimicking a full circle. It can also describe core-stability exercises using kettlebells or dynamic bodyweight movements that involve rotational patterns.

Understanding the "Around the World" Concept

The phrase "Around the World exercise" is not standardized for a single movement, leading to different interpretations across various fitness disciplines. However, its core principle generally involves a sweeping, circular, or semi-circular motion that engages specific muscle groups through a unique range of motion. While the most prevalent interpretation involves shoulder abduction and adduction with light weights, other variations target core stability or dynamic mobility. Understanding the specific context is crucial to performing the intended exercise correctly and safely.

Common Variations of the "Around the World" Exercise

The "Around the World" movement manifests in several forms, each with distinct benefits and muscle engagement patterns:

• Dumbbell Around the World (Shoulder Focus): This is arguably the most common interpretation. Performed typically lying supine on a bench or floor, or standing, it involves moving dumbbells from the hips/thighs in a wide arc overhead until they meet above the head, then reversing the motion.
• Kettlebell Around the World (Core/Stability Focus): In this variation, a kettlebell is passed around the body in a circular motion at waist height, requiring significant core engagement to stabilize the torso and prevent rotation.
• Plate Around the World (Shoulder/Core Focus): Similar to the dumbbell version but often performed standing, a weight plate is held with both hands and moved in a large circular path around the body, engaging shoulders and core stabilizers.
• Bodyweight Around the World (Mobility/Stability Focus): Less common but equally valid, this can refer to dynamic movements like "bear crawls around the world" or other exercises that involve moving the body in a circular pattern on the ground, emphasizing full-body coordination, mobility, and core stability.

This article will primarily focus on the Dumbbell Around the World due to its widespread recognition as the exercise most commonly associated with the name.

Muscles Engaged

The primary muscles engaged in the Dumbbell Around the World (shoulder variation) include:

• Deltoids (Anterior, Medial, and Posterior Heads): All three heads of the deltoid are activated as the arms abduct, elevate, and adduct through the circular path. The anterior deltoid is particularly active in the initial phase and as the arms come overhead, while the medial and posterior deltoids contribute to the overall arc.
• Pectoralis Major (Clavicular Head): Assists in the adduction and flexion as the dumbbells approach the overhead position.
• Serratus Anterior: Plays a crucial role in upward rotation and protraction of the scapula, supporting the overhead movement of the arms.
• Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis): These muscles act as dynamic stabilizers of the glenohumeral joint, ensuring controlled movement and joint integrity throughout the exercise.
• Biceps Brachii: Acts as a secondary stabilizer.

Benefits of Incorporating "Around the World"

Including the "Around the World" exercise in your routine can offer several distinct advantages:

• Enhanced Shoulder Mobility: The wide, circular path encourages a full range of motion in the glenohumeral joint, improving shoulder flexibility and reducing stiffness.
• Improved Shoulder Stability: The controlled, multi-planar movement challenges the stabilizing muscles of the rotator cuff and scapular stabilizers, contributing to healthier, more resilient shoulders.
• Targeted Deltoid Development: By working the deltoids through a unique arc, it can complement traditional shoulder exercises (like presses and raises) by targeting muscle fibers from different angles.
• Joint Health: Performed with light weights and proper form, it can be a joint-friendly exercise that promotes synovial fluid production and nutrient delivery to the shoulder joint.
• Proprioception and Kinesthetic Awareness: The complex movement pattern requires a high degree of body awareness and control, enhancing proprioception around the shoulder joint.

Proper Execution (Dumbbell Around the World)

For the most common interpretation, the Dumbbell Around the World exercise, follow these steps for optimal effectiveness and safety:

• Setup:
  • Lie supine (face up) on a flat exercise bench or the floor.
  • Hold a light dumbbell in each hand. The weight should be light enough to allow for full control throughout the entire range of motion without straining the shoulder joint. Typically, 2-5 lbs (1-2 kg) per hand is a good starting point.
  • Begin with your arms extended straight down towards your hips/thighs, palms facing upwards or towards your body. Maintain a slight bend in your elbows throughout the movement to avoid locking the joint.
• Execution:
  • Slowly and with control, initiate the movement by abducting your arms (moving them away from your body) in a wide, sweeping arc.
  • Continue this arc upwards and overhead, as if drawing a large circle with the dumbbells. Your arms should remain relatively straight with that slight elbow bend.
  • Bring the dumbbells together above your head, ensuring your shoulders remain externally rotated and your elbows are not locked out.
  • Reverse the motion, slowly bringing the dumbbells back down along the same wide, controlled arc until they return to the starting position by your hips/thighs.
  • Maintain control throughout the entire eccentric (lowering) phase.
• Breathing: Inhale as you lower the dumbbells, and exhale as you bring them overhead.
• Repetitions: Aim for 8-15 repetitions per set, focusing on perfect form rather than heavy weight.

Common Mistakes to Avoid

• Using Too Much Weight: This is the most common error. Heavy weights will compromise form, increase the risk of shoulder impingement, and reduce the effectiveness of the exercise for mobility and stability.
• Loss of Control: Rushing the movement or allowing gravity to drop the weights can strain the shoulder joint and negate the benefits.
• Arching the Back: If performing on a bench, avoid excessive lumbar hyperextension as the weights go overhead. Maintain a neutral spine by engaging your core.
• Locking Elbows: Keep a slight, consistent bend in the elbows to protect the joint.
• Shrugging Shoulders: Avoid elevating your shoulders towards your ears, which indicates improper scapular mechanics and can lead to impingement. Focus on controlled scapular upward rotation.

Who Can Benefit?

The "Around the World" exercise is particularly beneficial for:

• Individuals seeking to improve shoulder mobility and flexibility.
• Athletes or individuals involved in sports requiring overhead movements (e.g., swimming, tennis, throwing sports) as a prehab/rehab exercise.
• Those looking to enhance shoulder stability and joint health.
• Beginners or individuals returning to exercise who need to gently strengthen and mobilize the shoulder girdle.
• Anyone looking to add variety to their shoulder training and target the deltoids from a unique angle.

Considerations and Modifications

• Pre-existing Shoulder Conditions: Individuals with a history of shoulder pain, impingement, or rotator cuff injuries should consult with a physical therapist or healthcare professional before attempting this exercise. It may be contraindicated or require significant modification.
• Range of Motion Limitations: If you experience pain or discomfort at any point in the arc, reduce your range of motion. Only go as far as your pain-free mobility allows.
• Progression: Once proficient with light dumbbells, progression is typically achieved by increasing repetitions or sets, or by performing the exercise with greater control and slower tempo, rather than significantly increasing weight.
• Alternatives: For those unable to perform the full movement, partial range of motion exercises or other mobility drills like arm circles (without weights) or wall slides can be suitable alternatives to improve shoulder health.

Conclusion

The "Around the World" exercise, particularly the dumbbell shoulder variation, is a valuable addition to a well-rounded fitness regimen, offering unique benefits for shoulder mobility, stability, and deltoid development. By understanding its mechanics, adhering to proper form, and respecting individual limitations, you can safely and effectively incorporate this movement to foster resilient, healthy, and functional shoulders. Remember that consistency with light, controlled movements often yields greater long-term benefits than heavy, uncontrolled lifting, especially when it comes to joint health.