Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Also called: dumbbell around the world, plate around the world, around the worlds
Setup
Stand tall holding a light plate or dumbbell with both hands in front of your chest, core braced.
How to do the Around the World
- Trace a big, smooth circle around your head, keeping the weight close.
- Keep the ribs down and hips still — the circle comes from the shoulders, not the trunk.
- Move slowly and evenly through the sticking points behind the head.
- Alternate direction each set or each rep.
Around the World muscles worked
The Around the World works the shoulders, core and upper back.
Common Around the World mistakes
- Arching the lower back as the weight passes behind the head.
- Rushing the circle and letting the weight drift wide.
- Using a weight too heavy to control through the full circle.
Scale it
Easier: Lighter weight, or trace the circle at chest level in front of the body.
Harder: Slightly heavier plate, or slow 5-second circles.
Pairs well with
Inverted Row
A horizontal bodyweight pull under a bar or table edge — the pulling twin of the push-up and the on-ramp to pull-ups.
Mountain Climbers
Running the knees toward the chest from a push-up position — core stability under fast limb movement, plus a conditioning hit.
Overhead Press
Pressing weight from the shoulders to overhead while standing — shoulder and trunk strength that carries a tall posture.
Plank
The basic straight-body hold on forearms and toes — trunk endurance that keeps your running posture from crumbling late in long efforts.
Illustrations: Exercise data by RepDB (repdb.co)