How to do the Dumbbell Standing Around World
Dumbbell Standing Around World is a beginner multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Forearms.
Dumbbell Standing Around World demonstration · © GymiaFit
Dumbbell Standing Around World at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Standing Around World step by step
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- 2Extend your arms straight out to the sides at shoulder height, palms facing down.
- 3Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- 4Continue the circular motion, bringing the dumbbells back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Standing Around World — questions
What muscles does the Dumbbell Standing Around World work?
The Dumbbell Standing Around World primarily targets the Delts. It also recruits the Triceps, Forearms as secondary movers.
What equipment do I need for the Dumbbell Standing Around World?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Standing Around World suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Standing Around World?
Dumbbell Iron Cross, Dumbbell Lying External Shoulder Rotation, Dumbbell Lying One Arm Deltoid Rear train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Standing Around World demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.