Standing Dumbbell Around World

Setup

1. 01Stand tall with feet hip width apart holding very light dumbbells in front of the thighs.
2. 02Turn the palms forward so the arms can travel the full arc comfortably.
3. 03Keep a slight bend in both elbows that stays fixed.
4. 04Brace the trunk and set the shoulder blades down.

Execution

1. 01Sweep both arms out to the sides and continue upward in one smooth arc.
2. 02Finish with the dumbbells meeting above the head, arms extended.
3. 03Reverse the same arc slowly back down to the thighs.
4. 04Keep constant speed through the whole circle in both directions.

Checkpoints

• -The arms trace one continuous arc with no dead spots or jerks.
• -The elbows keep the same slight bend from bottom to top.
• -The traps stay as relaxed as possible past shoulder height.
• -The torso stays upright with no backward lean at the top.

Common mistakes

• -Going heavier than a strict lateral raise weight; this arc demands lighter loads.
• -Arching the low back to finish the overhead portion.
• -Bending the elbows more as fatigue builds, shortening the lever.
• -Rushing the lowering half of the circle.