Dumbbell Around the World
Also known as: dumbbell standing around the world, around the worlds, around the world shoulder raise, dumbbell around the worlds
Sweeping the dumbbells in a full arc from your thighs out to the sides and up overhead loads the delts through nearly every angle a raise can reach in one continuous rep. It punishes light weight: a pair of bells you would normally warm up with is usually enough, and every slow, complete circle counts as one rep.
How to do the Dumbbell Around the World
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Around the World work?
The Dumbbell Around the World primarily works the delts. It also involves the triceps and forearms, which assist the movement and stabilise the joints.
Is the Dumbbell Around the World good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Dumbbell Around the World with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Dumbbell Around the World?
If you cannot do the Dumbbell Around the World, try the Incline Bench Dumbbell Front Raise, the Dumbbell Iron Cross or the Back Support Dumbbell Seated Lateral Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Around the World, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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