Dumbbell Standing Around World
Also known as: standing dumbbell around world
Dumbbell Standing Around World fits into any delt-focused block, and independent dumbbell loading keeps the focus on round, durable shoulder caps.
How to do Dumbbell Standing Around 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.
Dumbbell Standing Around World Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Standing Around World Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Dumbbell Standing Around World
Swap Dumbbell Standing Around World For
Dumbbell Standing Around World — Frequently Asked Questions
How do you do the Dumbbell Standing Around 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Standing Around World work?
The Dumbbell Standing Around World primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Standing Around World should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Standing Around World good for beginners?
Yes. The Dumbbell Standing Around World is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Standing Around World?
Try the Cable Supine Reverse Fly, Upright Barbell Row or the Band Y-raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Standing Around World the same as the standing dumbbell around world?
Yes. The Dumbbell Standing Around World is also commonly called the standing dumbbell around world. Different gyms and training programs label it differently, but "standing dumbbell around world" refer to this same movement.
