Dumbbell Around The World is a popular exercise that involves holding a dumbbell and performing a circular motion with your arms. It is a full-body exercise that targets multiple muscle groups, including the shoulders, biceps, triceps, and core.
This exercise is versatile and can be modified to suit different fitness levels and goals. Whether you are a beginner or an experienced gym-goer, incorporating Dumbbell Around The World into your workout routine can help improve your overall fitness and enhance your strength and endurance.
What is the dumbbell around the world exercise?
The Dumbbell Around the World is a full-body workout that involves moving a dumbbell in a circular motion around your body. It is a simple and effective exercise that targets multiple muscle groups, including the shoulders, chest, back, arms, and core.
Dumbbells Around the World Exercise: Benefits
- Provides a full-body workout: The dumbbell around the world exercise is a compound movement that targets multiple muscle groups, making it a great full-body workout.
- Increases strength: By targeting multiple muscle groups, the dumbbell around the world exercise can help increase overall strength and muscle mass.
- Improves mobility: The circular motion of the exercise can help improve mobility and flexibility in the shoulders and hips.
- Enhances coordination: The dumbbell around the world exercise requires coordination between the upper and lower body, which can help improve overall coordination.
- Helps with weight loss: The dumbbell around the world exercise is a high-intensity workout that can help burn calories and aid in weight loss.
Muscles worked during Dumbbell
The dumbbell exercise targets multiple muscle groups, including:
- Shoulders (deltoids)
- Chest (pectoralis major)
- Back (latissimus dorsi and trapezius)
- Arms (biceps and triceps)
- Core (abdominals and obliques)
- Hips (glutes)
How to perform dumbbell exercise
Follow these steps to perform the dumbbell exercise:
- Stand with your feet shoulder-width apart and hold a dumbbell in both hands at chest level.
- Lift the dumbbell up and over your head in a circular motion, keeping your arms straight.
- Continue the circular motion of the dumbbell around your back and return to the starting position.
- Repeat the circular motion in the opposite direction.
- Continue to alternate directions for the desired number of reps or times.
Tips for performing dumbbell around the world exercise
- Start with a light dumbbell: It is important to start with a lightweight to perfect the form and avoid injury.
- Keep your arms straight: Keeping your arms straight throughout the movement helps engage the muscles of the shoulders and back.
- Engage your core: Tightening your core muscles helps maintain proper form and prevent strain on your lower back.
- Control the motion: Slow and controlled movements are key to proper form and avoiding injury.
Variations of dumbbell around the world exercise (cont.)
- Single-arm dumbbell around the world: Perform the exercise with one arm at a time, keeping the other arm by your side. This variation increases the difficulty of the exercise and challenges the stability of your core.
- Reverse dumbbell around the world: Start the movement by lifting the dumbbell up and over your head, then bring it down in a circular motion around your back. This variation targets the back muscles more than the traditional version.
- Weighted dumbbell around the world: Hold a heavier dumbbell than usual to increase the challenge and intensity of the exercise.
Dumbbell Workout Routine
Incorporate the dumbbell exercise into your workout routine for a full-body workout. Here is an example workout:
Warm up with some light cardio and stretching.
- Perform 3 sets of 10 reps of Dumbbell around the world exercise.
- Dumbbells squats.
- Dumbbell chest press.
- Dumbbells rows.
Finish with some core exercises and stretching.
Common mistakes to avoid when performing dumbbell around exercise
- Using too heavy of a weight: Using a weight that is too heavy can cause injury and compromise proper form.
- Arching your back: Arching your back during the exercise can strain your lower back and lead to injury.
- Letting your arms bend: Keeping your arms straight throughout the exercise engages the shoulder and back muscles.
- Rushing through the movement: Performing the exercise too quickly can lead to poor form and injury.
Precautions and Contraindications
- Avoid this exercise if you have a shoulder or back injury.
- If you experience any pain or discomfort during the exercise, stop immediately and seek medical advice.
- Always warm up before performing the exercise to prevent injury.
The dumbbell around the world exercise is a simple yet effective full-body workout that targets multiple muscle groups. By incorporating this exercise into your workout routine, you can increase strength, mobility, and coordination while burning calories and aiding in weight loss. Remember to start with a lightweight, maintain proper form, and always warm up before performing the exercise.
Can I perform a dumbbell around the world exercise with a kettlebell instead of a dumbbell?
Yes, you can perform the exercise with a kettlebell instead of a dumbbell.
How many reps of dumbbell around the world exercise should I perform?
Start with 3 sets of 10 reps and increase as you become more comfortable with the exercise.
Is dumbbell exercise suitable for beginners?
Yes, dumbbell exercise is suitable for beginners as long as they start with a light weight and focus on proper form.
Can dumbbell exercise help with weight loss?
Yes, dumbbell exercise is a high-intensity workout that can help burn calories and aid in weight loss.
How often should I perform dumbbell exercises?
You can perform dumbbell exercises 2-3 times per week as part of your workout routine.