Bodyweight Standing Around the World

Instructions

1
Stand with feet shoulder-width apart, arms at sides in neutral position, shoulders relaxed, and core engaged
2
Position arms slightly in front of body with a slight bend in elbows, palms facing forward or slightly inward
3
Lower arms slowly back to starting position by allowing shoulders to relax and arms to return to sides in a controlled manner
4
Raise arms out to sides with slight elbow bend until arms reach approximately shoulder height, maintaining neutral wrist position throughout the movement
PRIMARY MUSCLESDeltoids
SECONDARY MUSCLESTrapezius, Pectoralis Major, Rotator Cuff
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

The Bodyweight Standing Around the World is an incredibly effective Strength movement designed to fully engage the Deltoids. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Shoulders development.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Deltoids and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
  • Failing to achieve a full range of motion, which drastically limits Deltoids engagement.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

If you feel this primarily in your joints rather than the Deltoids, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Deltoids. However, the movement also recruits Trapezius, Pectoralis Major, Rotator Cuff to maintain control of the Body weight.

Beginner Tips

If you are new to the Bodyweight Standing Around the World , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions