This exercise works your shoulder muscles and helps you become more stable and strong.

It's a moving exercise that makes your shoulders stronger and more flexible, and it also uses your core muscles.

It's great for athletes and anyone who wants to get fitter. It can help you do better in sports and other activities.

Better Core Strength: It's not just about your arms! This workout also uses your core muscles (your stomach and back), making them stronger too.

More Shoulder Movement: You'll be able to move your shoulders in more ways, making everyday activities easier and reducing stiffness.

Improved Sports Performance: This exercise helps build strength that's useful in many sports, like tennis or baseball.

Good Posture: Stronger shoulder muscles help you stand and sit up straighter, improving your posture and reducing back pain.

Lift the dumbbells: Raise the dumbbells up to your shoulders. Keep your palms facing forward.

Make a circle: Slowly move your arms out to the sides, then up over your head, making a big circle with the dumbbells. Imagine you're drawing a big circle in the air above you.

Complete the circle: Continue the circular motion, bringing the dumbbells back down to your sides, finishing the circle. Keep the movement smooth and controlled.

Repeat: Do this circling motion as many times as you're supposed to. Try to keep your movements the same each time.

Important tip: Keep your tummy muscles tight and your back straight to help protect your back. Don't let your back bend or arch.

Important tip 2: Use weights that challenge you without causing you to strain or use poor form. If you feel pain, stop and rest.

Dumbbell Front Raises: This exercise focuses on the front of your shoulders (anterior deltoids). You lift the dumbbells straight out in front of you. It's good for building shoulder strength and improving posture. The movement is simpler and more direct than the circular 'around the world' motion.

Dumbbell Overhead Press (Alternating): This exercise also works your shoulders but focuses on pressing the dumbbells straight up overhead, one at a time. It improves coordination and builds strength. It's a more powerful movement than the 'around the world' exercise.

Dumbbell Lateral Raises: This exercise targets the sides of your shoulders. You lift the dumbbells out to your sides. It helps build shoulder stability and coordination. This is a different type of shoulder movement than the circular 'around the world' motion, focusing on a side-to-side lift.

These exercises are all good ways to build stronger shoulders. They each work the same muscles but use different motions. Try them all to find your favorites and keep your workouts interesting!

• Dumbbell Standing Alternate Vertical Front Raises: This exercise lifts weights straight out in front of you. It's good for building stronger shoulders and improving balance. You'll lift one weight at a time, focusing on controlled movements.

• Dumbbell Standing Kickbacks: This mainly works your triceps (the back of your upper arms), but it also helps your shoulders and core. You extend your arms straight back, strengthening your whole upper body.

• Dumbbell Standing Front Raise Above Head: This exercise lifts the weights straight overhead. It strengthens your shoulders and upper back, and also helps you move your shoulders more easily.

All these exercises work your shoulders and core in different ways. Try them out to find what you like best and make your workouts more interesting!

Maintain good posture: Keep your back straight and avoid leaning forward. This helps you stay balanced and prevents strain on your spine. Imagine a string pulling you up from the top of your head.

Choose the right weight: Start with weights that feel comfortable. Focus on perfect form first. You can always add more weight later. It's better to do the exercise correctly with lighter weights than incorrectly with heavier ones.

Complete the full circle: Make sure your arms move in a full circle, from front to side to back and back to the front. This works all the muscles in your shoulders and arms.

Control your movements: Don't rush! Move slowly and deliberately. This helps you feel the muscles working and reduces your chance of getting hurt. Focus on smooth, controlled movements.

It helps your shoulders stay steady and balanced, which is important for everyday activities and preventing injuries.

Doing this exercise correctly is key. Make sure you keep your back straight, don't swing the weights, and move slowly and smoothly. Watch videos to see how it's done properly.

Common mistakes include hunching your back, using too much weight, or rushing through the movements. Start with lighter weights and focus on good form before increasing the weight.

This exercise is good for building strength in your shoulders, arms, and core. It also improves your balance and coordination.

To get the most out of it, do the exercise regularly as part of your workout routine. Start slowly and gradually increase the number of repetitions and sets as you get stronger.

Remember to listen to your body. If you feel pain, stop and rest. It's better to do it correctly and slowly than to push yourself too hard and risk injury.