Dumbbell Around the World

Front and side deltsDumbbells

A shoulder isolation exercise performed lying on your back to target the anterior and lateral deltoids. Sweeping the dumbbells in a wide overhead arc challenges your shoulders through an extended range of motion and improves mobility.

How to do it

1Lie flat on a bench or the floor with dumbbells extended down by your sides, palms facing up.

2Keep a slight bend in your elbows and maintain this fixed angle throughout the set.

3Sweep the dumbbells out to the sides in a wide arc until they almost touch above your head.

4Slowly reverse the arc under control back to the starting position.

Common mistakes

Completely locking out your elbows, placing excess stress on the joints.

Arching your lower back off the bench during the movement.

Going too heavy, which leads to swinging and loss of form.

Breathing

Inhale before starting, exhale as you sweep the weights overhead, and inhale as you return to the start.

Make it harder or easier

To scale down, use lighter weights or slightly shorten the arc. To make it harder, pause briefly when the dumbbells meet overhead.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.