Dumbbell Standing Around-The-World

Dumbbell Standing Around the World Instructions

Positioning

1. Start Position: Stand up straight with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides. Your arms should be fully extended but relaxed.

Movement Instructions

2. Lift the Dumbbells: Raise both dumbbells out to the sides until your arms are parallel to the ground. Your elbows can be slightly bent. Keep your shoulders down and relaxed.

3. Circle the Dumbbells:
- Start moving the dumbbells in a circular motion.
- Continue the movement by bringing the dumbbells up over your head, forming a large circle. The dumbbells should pass close to your face as you bring them above your head.

4. Return to Start Position: After the dumbbells have completed the circle over your head, lower them back down while following the same path, until you return to the start position with the dumbbells at your sides.

5. Repeat: Perform the movement for 10-15 repetitions, then switch the direction of the circles (moving them from the bottom to the top and back down).

Tips for Beginners

- Maintain Control: Focus on slow, controlled movements to avoid injury.
- Engage Your Core: Keep your core tight for stability throughout the exercise.
- Adjust Weights: If the weights feel too heavy, switch to lighter dumbbells until you build strength.

Safety Precautions

- Ensure you are in a clear area free from obstacles.
- If you feel any discomfort or pain, stop the exercise immediately.