The term “Around the World” describes a movement pattern rather than a single exercise. It commonly refers to a rotational shoulder exercise, typically performed with light dumbbells, that traces a large circular path with the arms. Conversely, it also refers to a core-strengthening movement that involves rotational resistance, often executed with a kettlebell, an ab wheel, or through hanging leg raises. Examining the specific demands of both the shoulder and abdominal variations reveals which muscles are worked.
Muscles Activated by the Dumbbell Shoulder Movement
The dumbbell “Around the World” exercise, performed standing or seated, is a dynamic movement primarily designed to challenge the shoulder’s full range of motion. The initial phase of the movement, lifting the dumbbells from the sides, strongly engages the anterior deltoid. As the arms move laterally and upward into the arc, the medial deltoid contributes significantly to the abduction of the arm away from the body.
The continuous, circular path requires the coordinated action of several secondary muscles. The serratus anterior, located on the ribs, and the upper trapezius work together to facilitate scapular upward rotation, allowing the arm to elevate past the shoulder joint. This movement pattern is beneficial for improving shoulder mobility.
The exercise intensely activates the rotator cuff muscles for joint stability. This group includes the supraspinatus, infraspinatus, teres minor, and subscapularis, which must constantly adjust to keep the humeral head centered in the shoulder socket as the weight moves through a wide arc. By challenging the joint’s stabilizers against the external load of the dumbbells, the exercise enhances overall shoulder health and resilience.
Core Engagement in the Abdominal Variation
The “Around the World” performed as a core exercise focuses on the abdominal wall’s ability to resist and control rotational forces. When this movement is executed with an implement like a kettlebell, the primary target is the internal and external obliques. Passing the weight around the body in a continuous circle forces these muscles to engage concentrically and eccentrically to manage the shifting center of mass.
Another common variation involves hanging from a bar and moving the legs or knees in a circular pattern. This type of movement heavily recruits the hip flexors to lift the legs and perform the circular motion. However, the rectus abdominis, the “six-pack” muscle, must contract isometrically to prevent the lower back from arching or swaying during the movement.
The deep core musculature, including the transversus abdominis, plays a foundational role by stabilizing the lumbar spine against the rotational stress. By incorporating a circular motion, the exercise moves beyond simple flexion to challenge the core’s ability to maintain a rigid torso under dynamic load.
Technique Pointers and Injury Prevention
Effective execution of the “Around the World” exercise relies on maintaining strict control throughout the full range of motion. Select a light resistance that allows the target muscles to dictate the speed of the movement, preventing reliance on momentum. Using excessively heavy weights can compromise form and place undue stress on the joints, particularly the shoulder capsule in the dumbbell version.
A slow, deliberate tempo is necessary to maximize muscle time under tension. For both the shoulder and core variations, the spine should be held in a neutral position to protect the lower back. In the dumbbell movement, bracing the core helps prevent the trunk from swaying or arching backward as the arms move overhead.
Controlling the descent of the weight or the return of the legs is just as important as the lifting phase. The eccentric portion of the movement is crucial for building strength. Focusing on a smooth, continuous circle without jerking motions will ensure a safer and more effective exercise experience.