Ever feel like your workout routine is getting a bit… stale? Same old squats, lunges, and push-ups? If that sounds familiar, it’s time to shake things up with a move that targets your entire body — the Around the World exercise.
No, we’re not talking about globe-trotting (although that sounds fun too). This move is called “Around the World” because of the circular motion your body makes. Whether you’re a fitness newbie or a seasoned gym-goer, this underrated exercise can be a game-changer.
What Is the Around the World Exercise?
The Around the World exercise is a dynamic movement that involves rotating your arms (or a weight) in a circular path around your head or body. It may sound simple, but it’s incredibly effective.
There are a few variations, but all of them involve controlled, circular movements that challenge your coordination, flexibility, and strength. You can perform it using dumbbells, kettlebells, or even just your arms.
Think of it as combining a shoulder mobility drill with core stability work and full-body coordination.
Benefits of the Around the World Exercise
So, why should you give this exercise a shot? Let’s break down the benefits.
1. Improves Shoulder Mobility
The biggest win here? Better shoulder health. The circular motion of this exercise helps lubricate your shoulder joints and improves range of motion. That means fewer injuries and better posture.
2. Strengthens the Core
You’re not just waving your arms around — your core has to stay tight and stable throughout the movement. That’s great news if you want a stronger midsection.
3. Enhances Coordination and Control
Around the World exercises require smooth, controlled motion. That means you’ll train not just strength, but also body awareness and control.
4. Works Multiple Muscle Groups
Shoulders, arms, back, core — and even your legs, depending on the variation. In short, it’s a functional, full-body movement that gets a lot done in little time.
5. Perfect for Warm-Ups or Finishers
Need a good way to kick off your workout or add a spicy finisher? Around the World fits both. It gets your blood flowing and muscles firing.
Muscles Worked
Depending on the variation, Around the World targets:
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Deltoids (shoulders)
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Trapezius and upper back
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Latissimus dorsi
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Core muscles (especially obliques and transverse abdominis)
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Forearms and grip
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Glutes and legs (in standing or kettlebell versions)
Different Variations of Around the World Exercise
There’s no one-size-fits-all. Here are the most popular versions of this move — pick your favorite or try them all!
1. Dumbbell Around the World
Lie on your back with a dumbbell in each hand. Start with arms by your sides and move them in a wide circular motion up and over your head until they meet above you — then reverse.
👉 Targets: Chest, shoulders, and lats.
👉 Tip: Keep arms slightly bent and controlled — don’t rush.
2. Kettlebell Around the World (Waist Rotation)
Stand tall and rotate a kettlebell around your waist, passing it from hand to hand in a smooth circular motion.
👉 Targets: Core, arms, grip, coordination.
👉 Tip: Keep your abs tight and hips stable — don’t twist.
3. Plate Around the World (Standing Overhead)
Hold a weight plate with both hands and move it in a circular motion around your head, like you’re tracing a halo.
👉 Targets: Shoulders, traps, core.
👉 Tip: Control the speed and avoid jerky movements.
4. Bodyweight Around the World
Use no equipment — just move your arms in big circular motions. Great for warm-ups or mobility work.
👉 Targets: Shoulders and posture.
👉 Tip: Focus on fluid motion and controlled breathing.
Step-by-Step: How to Do the Kettlebell Around the World
Here’s a quick guide to one of the most popular variations:
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Start Standing – Feet shoulder-width apart, kettlebell in one hand.
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Initiate the Swing – Begin passing the kettlebell around your waist.
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Smooth Transition – Switch hands behind your back, then again in front.
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Complete the Circle – Keep the kettlebell moving in one smooth motion.
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Switch Directions – Do equal reps in both clockwise and counterclockwise directions.
✅ Pro Tip: Start with a light weight to master the motion before going heavier.
How to Add It to Your Workout Routine
Not sure where to fit this move in? Try these options:
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Warm-Up: 2 sets of 10 reps each direction (bodyweight or light weight)
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In the Workout: As part of a functional circuit or shoulder/core superset
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Finisher: 3 rounds of 30 seconds each direction with a moderate weight
Safety Tips to Keep in Mind
Like any exercise, form matters. Here are a few key points to stay safe:
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Avoid going too fast. Control = better results.
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Start light. Learn the motion before increasing weight.
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Keep your core tight. No slouching or twisting!
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Don’t overextend your arms. Slight bends protect your joints.
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Switch directions. Balance is key for muscle development.
Who Should Try the Around the World Exercise?
Pretty much everyone! But especially:
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Beginners looking to improve coordination and mobility
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Athletes who want better functional movement
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Office workers with tight shoulders or poor posture
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Gym-goers bored with traditional isolation exercises
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Home workout fans needing minimal equipment options
Conclusion: A Simple Move with Global Benefits
You don’t need to travel far to go “around the world” — just grab a weight (or even just your arms) and start moving. The Around the World exercise is a full-body movement that’s easy to learn, fun to perform, and highly effective.It builds strength, stability, and control — all in one smooth motion. So next time you hit the gym or unroll your yoga mat at home, give it a spin (literally).
Your body will thank you.
FAQs About the Around the World Exercise
1. Can beginners do the Around the World exercise?
Yes! Just start with bodyweight or very light weights to learn the motion.
2. How many reps should I do?
Try 10 reps per direction to start, or 30-second sets for a timed challenge.
3. What equipment do I need?
You can use dumbbells, kettlebells, weight plates, or even nothing at all.
4. Will it help with shoulder pain?
If done properly, it can improve shoulder mobility. However, consult a pro if you have existing pain.
5. Can I use this exercise for fat loss?
Yes — as part of a full-body circuit or HIIT workout, it can help burn calories and engage multiple muscle groups.
