How To Do Around The World With Dumbbells

Looking for a single exercise that works your entire body? You can learn how to do around the world with dumbbells. This classic movement is a fantastic addition to any routine, combining strength and coordination for a simple full-body dumbbell workout.

It’s efficient, effective, and only requires one dumbbell. Whether your at home or in a busy gym, this exercise can be your go-to for building functional fitness.

This guide will break down everything you need. We’ll cover the proper form, benefits, common mistakes, and how to build a complete workout around it.

The Around the World is a dynamic, multi-planar exercise. It involves moving a single dumbbell in a large circular path around your body. This motion engages your shoulders, core, back, and legs all at once.

It looks simple, but proper technique is key to getting the most out of it and avoiding injury. Let’s walk through it step-by-step.

Step-by-Step Form Guide

Follow these instructions carefully to master the movement.

Starting Position: Stand with your feet shoulder-width apart. Hold one dumbbell vertically with both hands, one on each end. Keep your arms straight and let the weight rest in front of your thighs.
Initiate the Movement: Inhale and begin to swing the dumbbell in a wide arc. Bring it up and around to one side of your body, keeping your arms extended.
The Circular Path: Continue the circle by bringing the dumbbell up over your head. Your core should be tight to support your spine as the weight moves above you.
Complete the Circle: Finish the arc by bringing the dumbbell down the otherside of your body and back to the starting position in front of your thighs. That’s one rep.
Alternate Directions: Perform half your reps clockwise, and the other half counter-clockwise to ensure balanced muscle development.

Common Mistakes to Avoid

Even experienced lifters can slip up on this move. Watch for these errors.

Bending the Arms: Keep a slight bend in your elbows to avoid locking them, but don’t curl the weight. The movement comes from your shoulders and torso rotation.
Using Too Much Weight: This is a control exercise. A weight that’s to heavy will compromise your form and risk injury to your shoulders or back.
Arching Your Back: Brace your core muscles the entire time. Don’t let your lower back hyperextend, especially when the weight is overhead.
Moving Only Your Arms: The power should come from a gentle rotation of your torso and hips, not just your shoulders.

Muscles Worked & Key Benefits

This exercise is a true full-body activator. Here’s what it targets and why it’s so effective.

Primary Muscles Targeted

Shoulders (Deltoids): The entire shoulder complex is engaged to control the circular path.
Core (Obliques, Abs, Lower Back): Your midsection must stabilize and rotate to move the weight safely.
Upper Back (Traps, Rhomboids): These muscles work to support the shoulder movement and scapular control.

Top Benefits

Improves Coordination: The complex movement pattern enhances mind-muscle connection and motor control.
Enhances Shoulder Mobility: Moving the weight through a full range of motion can help maintain healthy shoulder joints.
Boosts Functional Strength: It mimics real-world movements that involve lifting and rotating, like picking up a heavy box and turning to place it.
Time-Efficient: Since it works multiple muscle groups simultaneously, it’s great for shorter workouts.

Building Your Simple Full-Body Dumbbell Workout

The Around the World is a great cornerstone exercise. To create a balanced routine, you should pair it with other fundamental movements. Here is a sample workout structure.

Perform this circuit 2-3 times per week, with at least a day of rest in between. Warm up for 5-10 minutes first.

Around the World: 3 sets of 8-10 reps per direction.
Goblet Squats: 3 sets of 10-12 reps. Builds leg and core strength.
Dumbbell Rows: 3 sets of 10-12 reps per arm. Strengthens the back.
Dumbbell Chest Press: 3 sets of 8-10 reps. Targets the pushing muscles.
Plank: 3 sets, hold for 30-60 seconds. Solidifies core stability.

Rest for 60-90 seconds between each exercise. Focus on control and perfect form over speed or heavy weight. This workout will hit all major muscle groups effectively.

Variations for All Levels

You can adjust the Around the World to match your fitness level or target different goals.

For Beginners

Start with no weight or a very light dumbbell. Practice the circular path slowly, focusing on the movement pattern. You can also break it into halves—practice just the top arc or the bottom arc separately.

For Advanced Lifters

Try an Around the World Lunge. Step into a forward lunge as the dumbbell passes down the side of your body. This adds a significant leg and balance challenge. Another option is to use a kettlebell, which changes the grip and center of mass.

Safety Tips and Best Practices

Your safety is the number one priority. Keep these points in mind every time you train.

Always start with a light weight to learn the path of movement.
Ensure you have plenty of clear space around you—no people or objects in your circle.
If you feel any sharp pain, particularly in the shoulders or lower back, stop immediately.
Pair this exercise with dedicated shoulder mobility work and static stretching for best results.
Stay hydrated and listen to your body. Fatigue leads to poor form.

FAQ Section

How many times a week should I do the dumbbell around the world?
2-3 times per week is sufficient. Allow for recovery days between sessions that include this exercise, as it heavily engages the shoulders and core.

What weight dumbbell should I use for around the worlds?
Start much lighter than you think. A 5-10 lb dumbbell is often plenty for men and women when learning. The focus is on control, not weight.

Can I do around the worlds with a kettlebell?
Yes, the kettlebell around the world is a common variation. The offset handle changes the grip and can be more demanding on forearm strength. The basic movement pattern remains the same.

Is the around the world exercise good for shoulders?
Yes, when performed with proper form and appropriate weight, it can improve shoulder stability and mobility. It’s not a primary heavy strength builder, but an excellent accessory movement.

How do I incorporate this into a full body dumbbell routine?
Use it as a warm-up exercise to activate the shoulders and core, or as part of the main workout circuit, as shown in the sample workout above. It pairs well with squats, pushes, and pulls.

The Around the World is a timeless exercise for good reason. It builds practical strength, improves coordination, and efficiently trains multiple joints and muscles in one smooth motion. By adding it to your training, you get a powerful tool for building a resilient and capable body. Remember, consistency with good form is far more valuable than rushing with heavy weight. Grab a dumbbell, clear some space, and give it a try in your next session.