Around the Worlds (Shoulder Scaption) are great for shoulder stability
in a functional plane…when you do them right.
If you do them incorrectly, you risk injuring your rotator cuff or straining your neck.
This one is all in the posture and thumb position.
✅ DO: Start the movement with your shoulder blades squeezed together and ears over shoulders.
🚫 DONT: Start the movement with slumped shoulders and your head forward.
✅ DO: Keep your thumbs pointed up the entire time, stopping the range of motion before your thumbs point to eachother.
🚫 DONT: Point your thumbs horizontally.
✅ DO: Keep your shoulder blade muscles engaged by thinking about keeping them sliding along your ribs.
🚫 DONT: Let your shoulder blades move freely over your back without control.
✅ DO: Keep the weights slightly in front of your body/shoulders throughout the exercise.
🚫 DONT: Try to keep the weights in line with your shoulders or let them come so far forward that it pulls your head forward.
✅ DO: Raise and lower with control.
🚫 DONT: Let your arms swing up and down using momentum.
It’s also important to note that these are not about lifting heavy.
You should only lift the weight you can control, pain-free.
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Fit from #gymshark
Performing Around the Worlds, also known as Shoulder Scaption, can significantly improve shoulder stability if done correctly. From my experience, the key is to maintain proper posture by keeping your shoulder blades retracted and ears aligned over the shoulders. This prevents unnecessary neck strain and reduces the risk of rotator cuff injury. A common mistake I’ve seen is pointing the thumbs horizontally instead of upwards. Keeping your thumbs pointed up during the entire movement ensures the shoulder muscles work in the functional plane, which is safer and more effective. Also, controlling the movement—raising and lowering the weights slowly without swinging—maximizes muscle engagement and minimizes injury risk. Another important tip is to hold the weights slightly in front of your body rather than directly in line with your shoulders. This helps keep your head from jutting forward and maintains spinal alignment. During my workouts, I focus on keeping the shoulder blades sliding along the ribs rather than letting them move freely. This stability builds stronger support for your shoulders. Also, focus on lifting weights you can control without pain instead of chasing heavy loads. Lastly, I recommend pairing Around the Worlds with other shoulder stability exercises like scapular wall slides and external rotations. This combination promotes balanced muscle development and decreases injury risk. If you're new to this exercise, start with light weights or even no weights at first to perfect your form before increasing resistance. Remember, consistency with good form is key to building functional shoulder strength and preventing future injuries. Always listen to your body and consult a professional if you feel persistent discomfort. Incorporate these tips, and you’ll notice improved shoulder mobility and stability over time.
Around the worlds is truly an exercise I will truly never understand. Max tension for your shoulders is at half way point (lateral raise) going past that is unnecessary. Lateral raises will forever be the goat for shoulder exercises.