Around the Worlds
Around the Worlds is a dynamic shoulder isolation exercise where you move dumbbells in a wide circular arc around your body. This movement targets the anterior, lateral, and posterior deltoids simultaneously while challenging shoulder mobility and stability.
Because this exercise places the shoulder joint in mechanically vulnerable positions at the end ranges of motion, precise load management is critical. Our AI analyzes your recovery metrics and recent upper-body volume to recommend weights that stimulate hypertrophy without risking impingement. If your daily readiness is low or you have a history of shoulder sensitivity, the app will automatically substitute this with a more stable variation like lateral raises.
Form Cues
- Stand tall with your core braced and chest up
- Keep a slight, fixed bend in your elbows
- Trace a wide circle from your thighs to overhead
- Keep your palms facing forward throughout the rep
- Control the descent to resist gravity
- Don't shrug your shoulders up toward your ears
- Don't swing your torso to generate momentum
- Don't lock your elbows out completely
- Don't arch your lower back as you lift overhead
Common Mistakes
- Using weights that are too heavy
- Rushing the downward phase
- Bending elbows excessively to shorten the lever
- Shrugging the traps at the top
Muscles Worked
This exercise is effective because it maintains tension on the deltoids through a massive range of motion, hitting the anterior, lateral, and posterior heads in a single rep. It also recruits the clavicular head of the pecs and the rotator cuff muscles to stabilize the joint throughout the wide rotational arc.
Primary
Secondary
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