Around The Worlds
Benefits Of This Exercise
- Strengthens your shoulder muscles, including the anterior, medial, and posterior deltoids.
- Stimulates growth in the bicep and triceps muscles.
- Increases core stability and balance.
- Improves coordination and range of motion.
- Enhances your overall upper body strength.
Step by Step Instructions For Around The Worlds
- Start by lying down on a flat bench. Hold a dumbbell in each hand, with your palms facing towards the ceiling. Your arms should be parallel to the floor and next to your thighs. Remember to keep your elbows slightly bent to avoid injury. This is your starting position.
- Begin the movement by creating a semi-circle with the dumbbells. Displace them from the initial position to over your head. Throughout the movement, ensure that your arms remain parallel to the floor. Inhale as you perform this portion of the exercise.
- To complete the exercise, reverse the movement and bring the dumbbells back to the starting position. Exhale as you do so.
Variations: There are no variations for this exercise.
Warm Up Tips
- Start by laying down on a flat bench with a dumbbell in each hand, palms facing upwards.
- Ensure that your arms are parallel to the floor and next to your thighs, with slightly bent elbows to prevent injury.
- Take a deep breath in as you begin the movement.
- Create a semi-circle motion with the dumbbells, moving them from the starting position to over your head.
- Keep your arms parallel to the floor throughout the entire movement.
- Exhale as you reverse the motion and bring the dumbbells back to the starting position.
- Repeat the exercise for the desired number of repetitions.
- Remember to maintain proper form and engage your arms and shoulders throughout the exercise.
Around The Worlds Safety Tips
- Ensure that you have a flat bench to lay down on before starting the exercise.
- Hold a dumbbell in each hand with the palms facing towards the ceiling.
- Keep your arms parallel to the floor and next to your thighs.
- Make sure to keep your elbows slightly bent to avoid injury.
- Move the dumbbells in a semi-circle above your head, maintaining parallel arms throughout.
- Breathe in as you perform the semi-circle movement.
- Reverse the movement to return the weights to the starting position.
- Exhale as you return the weights to the starting position.
- Do not rush the movement, maintain control and focus on form.
- If you experience any pain or discomfort, stop the exercise immediately.
- Consult with a fitness professional or trainer if you are unsure about proper form or technique.