Around the World Exercise: Muscles Worked, Benefits, and Proper Form

What Does the 'Around the World' Exercise Work Out?

The "Around the World" exercise primarily targets the shoulder musculature, emphasizing multi-planar movement to enhance strength, stability, and range of motion, particularly within the deltoids and rotator cuff.

Understanding "Around the World" Exercises

The term "around the world" describes a class of exercises characterized by a circular or sweeping movement pattern, often engaging multiple planes of motion (sagittal, frontal, and transverse). While this movement concept can be applied to various body parts (e.g., core, hips), its most common and recognized application is for the shoulders. This exercise is particularly valuable for developing comprehensive shoulder health, targeting muscles that often get overlooked in more linear movement patterns.

The Shoulder "Around the World" Exercise: Mechanics and Muscles

The shoulder "around the world" exercise, typically performed with light dumbbells or resistance bands, involves moving the arms in a wide, sweeping arc. This motion uniquely activates the entire shoulder girdle.

• Primary Muscles Worked:

  • Deltoids (Anterior, Medial, and Posterior Heads): These are the prime movers, responsible for lifting the arm in various directions. The anterior deltoid initiates the forward raise, the medial deltoid contributes significantly to the side raise, and the posterior deltoid is engaged as the arms sweep back.
  • Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis): These crucial muscles provide stability to the shoulder joint throughout the full range of motion, preventing impingement and ensuring smooth articulation. They are highly active in controlling the movement and protecting the joint.
  • Trapezius (Upper, Middle, and Lower Fibers): The trapezius muscles stabilize the scapula (shoulder blade) and assist in its upward rotation and depression, which is essential for healthy overhead movement.
  • Serratus Anterior: This muscle helps protract and upwardly rotate the scapula, ensuring proper rhythm between the humerus and scapula during arm elevation.

• Movement Breakdown: The exercise typically starts with arms at the sides (or slightly in front). The movement involves simultaneously raising the arms forward (like a front raise), then out to the sides (like a lateral raise), and finally continuing the arc overhead and slightly backward, bringing the hands together or nearly together. The return path often mirrors the upward path, or involves a controlled lowering back to the starting position. This fluid, controlled motion challenges the shoulder through its full anatomical range.

• Benefits:

  • Enhanced Shoulder Mobility and Range of Motion: Promotes movement through all planes, improving joint health.
  • Increased Shoulder Stability and Strength: Strengthens the deltoids and, critically, the often-underworked rotator cuff muscles.
  • Improved Posture: By strengthening the muscles that support the shoulder girdle, it can contribute to better upper body posture.
  • Injury Prevention: A strong and mobile shoulder joint with well-balanced musculature is less susceptible to common injuries like impingement or rotator cuff tears.
  • Improved Scapular Control: Encourages proper movement and stabilization of the shoulder blade, which is vital for overall shoulder function.

How to Perform the Shoulder "Around the World" (Dumbbell Variation)

Proper form is paramount to maximize benefits and prevent injury. Use very light weights to begin, focusing on control.

• Setup:

  • Stand tall with a neutral spine, feet shoulder-width apart.
  • Hold a light dumbbell (1-5 lbs or even bodyweight initially) in each hand, palms facing your thighs.
  • Maintain a slight bend in your elbows throughout the movement.
  • Engage your core to prevent excessive arching of the lower back.

• Execution:

  1. Initiate the Lift: Slowly raise your arms forward and slightly upward, as if performing a front raise.
  2. Transition to Side: As your arms continue to rise, smoothly transition the movement outward to the sides, mimicking a lateral raise.
  3. Complete the Arc: Continue the upward and outward arc, bringing your arms overhead until your hands meet or almost meet above your head, ideally with your palms facing each other or slightly forward. Avoid shrugging your shoulders towards your ears.
  4. Controlled Descent: Reverse the motion with the same slow, controlled arc, bringing your arms back down through the sides and then forward to the starting position. Maintain tension and control throughout the entire range of motion.

• Breathing:

  • Exhale as you lift your arms through the arc.
  • Inhale as you slowly lower them back to the starting position.

• Common Mistakes to Avoid:

  • Using Too Much Weight: This is the most common error, leading to compensatory movements, momentum, and potential injury. Focus on muscle activation, not heavy lifting.
  • Excessive Lumbar Arching: Leaning back to complete the movement indicates the weight is too heavy or core is not engaged.
  • Shrugging Shoulders: Keep your shoulders down and away from your ears; the movement should come from the shoulder joint, not the upper traps.
  • Lack of Control: Jerking or swinging the weights negates the benefits of controlled muscle activation.

Other "Around the World" Applications

While most commonly associated with shoulders, the "around the world" concept can be applied to other body areas to challenge multi-planar stability and strength.

• Core "Around the World" (e.g., Plank or Leg Raise Variation):

  • Plank "Around the World": Maintaining a plank position while slowly moving one hand or foot in a small circular pattern, challenging core stability against rotational forces.
  • Leg Raise "Around the World": Lying on your back, slowly drawing a large circle with your legs, either together or individually, to challenge the lower abdominals and hip flexors.

• Hip "Around the World":

  • Often performed standing or on all fours, this involves drawing a circular path with the knee or foot to improve hip mobility, strength, and control, engaging hip flexors, abductors, adductors, and extensors.

Programming "Around the World" into Your Routine

Given its focus on mobility and stability, the "around the world" exercise is versatile and can be incorporated into various phases of your workout.

• Repetitions and Sets: Aim for higher repetitions with lighter weight. Typically, 2-3 sets of 10-15 repetitions per arm (if alternating) or for the full movement are effective.
• Weight Selection: Start with bodyweight or very light dumbbells (1-5 lbs). The goal is controlled movement and muscle activation, not maximal strength.
• When to Incorporate:
  • Warm-up: Excellent for preparing the shoulder joint for activity, particularly before upper body workouts.
  • Accessory Work: Can be performed as part of your main workout to target specific shoulder muscles and improve overall shoulder health.
  • Rehabilitation/Prehabilitation: Often used in physical therapy settings to restore or enhance shoulder function.
• Progression and Regression:
  • Progression: Gradually increase repetitions, sets, or slightly increase weight (only when perfect form is maintained). You can also increase the size of the "circle" or add resistance bands.
  • Regression: Perform the exercise without any weight, focusing solely on the movement pattern and range of motion. You can also perform it lying face down on a bench to reduce the effect of gravity.

Safety Considerations and When to Consult a Professional

While beneficial, the "around the world" exercise, like any movement, requires mindfulness regarding safety.

• Listen to Your Body: Differentiate between muscle work/fatigue and sharp or persistent pain. If you experience pain, stop the exercise immediately.
• Pre-existing Conditions: Individuals with a history of shoulder injuries (e.g., rotator cuff tears, impingement, instability) should consult with a healthcare professional or physical therapist before attempting this exercise.
• Form Over Weight: Always prioritize perfect, controlled form over the amount of weight used. Using too much weight can quickly turn a beneficial exercise into a harmful one.
• Consult a Professional: If you are unsure about proper technique, experience discomfort, or have any pre-existing conditions, seek guidance from a certified personal trainer, kinesiologist, or physical therapist. They can assess your individual needs and provide tailored recommendations.

Conclusion

The "around the world" exercise is a highly effective, multi-planar movement that significantly benefits shoulder health. By engaging the entire deltoid complex, rotator cuff, and scapular stabilizers, it enhances strength, stability, and range of motion, contributing to better posture and injury prevention. When performed with precision and appropriate weight, it is an invaluable addition to any comprehensive fitness regimen focused on long-term joint health and functional strength.