Shocking Results From Our Experiment: Around the World vs Lateral Raise – Find Out What Happened!

Are you looking to sculpt those coveted shoulder muscles? The “around the world” and lateral raise are two popular exercises that target the deltoids, the muscles responsible for shoulder movement and overall aesthetics. But which exercise is better for you? This comprehensive guide will delve into the nuances of each movement, exploring their benefits, limitations, and how to incorporate them into your workout routine.

Understanding the Movements

Both exercises involve lifting weights in a controlled manner, but they differ in their movement patterns and the muscles they primarily target.

Around the World: This exercise involves a circular motion of the arm, tracing a path similar to the globe. You start with the weight in front of you, lift it up and over your head, then bring it down and back to the starting position. This movement primarily targets the **anterior deltoid** (front of the shoulder), **lateral deltoid** (side of the shoulder), and **posterior deltoid** (back of the shoulder).

Lateral Raise: This exercise involves raising your arms to the sides, keeping them straight and slightly elevated. The focus is on lifting the weight in a controlled manner, engaging the lateral deltoids and, to a lesser extent, the anterior deltoid.

Benefits of the Around the World Exercise

The around the world exercise offers several advantages, including:

• Full Shoulder Engagement: It works all three heads of the deltoid muscle, providing a comprehensive workout for your shoulders.
• Improved Range of Motion: The circular movement helps to increase the flexibility and range of motion in your shoulders.
• Increased Strength and Stability: This exercise strengthens the muscles responsible for shoulder stability, reducing the risk of injuries.
• Enhanced Functional Strength: The around the world motion mimics real-life movements, improving your ability to perform everyday tasks.

Benefits of the Lateral Raise Exercise

The lateral raise is a highly effective exercise for targeting the lateral deltoids, offering the following benefits:

• Isolated Deltoid Activation: It isolates the lateral deltoids, allowing you to focus on building strength and size in this specific muscle group.
• Improved Shoulder Definition: This exercise helps to create a more defined and sculpted look for your shoulders.
• Increased Shoulder Strength and Stability: Lateral raises contribute to overall shoulder strength and stability, enhancing performance in various sports and activities.
• Versatile Exercise: You can perform lateral raises with various equipment, including dumbbells, cables, and resistance bands, making it adaptable to different workout settings.

Limitations of the Around the World Exercise

While the around the world exercise offers many benefits, it also has some limitations:

• Risk of Injury: The circular motion can put stress on the shoulder joint, increasing the risk of injury if not performed correctly.
• Difficulty with Heavy Weights: It can be challenging to lift heavy weights with the around the world movement, limiting potential strength gains.
• Limited Muscle Isolation: The exercise engages multiple muscle groups, making it less effective for isolating the lateral deltoids.

Limitations of the Lateral Raise Exercise

The lateral raise, while effective for targeting the lateral deltoids, also has some limitations:

• Limited Muscle Engagement: It primarily works the lateral deltoids, neglecting the anterior and posterior deltoids.
• Potential for Shoulder Impingement: If not performed with proper form, lateral raises can increase the risk of shoulder impingement, a condition where tendons get pinched in the shoulder joint.
• Limited Functional Strength: The movement is less functional than the around the world exercise, as it doesn’t mimic real-life activities as effectively.

Choosing the Right Exercise for You

The best exercise for you depends on your individual goals, experience level, and any existing injuries.

Choose the around the world exercise if:

• You want a comprehensive shoulder workout.
• You’re looking to improve your range of motion and flexibility.
• You want to enhance functional strength.

Choose the lateral raise exercise if:

• You want to focus on building the lateral deltoids.
• You’re looking for a more isolated exercise.
• You have a history of shoulder injuries.

Tips for Performing Both Exercises Safely and Effectively

• Warm up properly: Before performing either exercise, warm up your shoulders with light cardio and dynamic stretching.
• Focus on form: Maintain proper form throughout the entire exercise. Avoid using momentum or swinging the weights.
• Start with a light weight: Begin with a weight you can lift comfortably with good form. Gradually increase the weight as you get stronger.
• Control the movement: Move the weight in a slow and controlled manner. Avoid jerking or dropping the weight.
• Breathe properly: Inhale as you lower the weight and exhale as you lift it.
• Listen to your body: Stop if you feel any pain or discomfort.

Integrating Both Exercises into Your Workout Routine

You can incorporate both the around the world and lateral raise exercises into your workout routine for a balanced and comprehensive shoulder development program.

• For a full shoulder workout: Perform 3 sets of 10-12 repetitions of each exercise, alternating between them.
• For a more focused workout: Focus on the lateral raise for 3 sets of 10-12 repetitions, then perform the around the world exercise for 2 sets of 10-12 repetitions as a finisher.

Final Thoughts: Beyond the Around the World vs Lateral Raise Debate

The around the world and lateral raise are both valuable exercises for shoulder development. The key is to choose the exercises that best suit your individual goals and physical condition. Remember, proper form and technique are paramount for maximizing results and minimizing the risk of injury.

Top Questions Asked

Q: Can I use the around the world exercise as a warm-up for the lateral raise?

A: While the around the world exercise can warm up your shoulders, it’s not ideal as a direct warm-up for the lateral raise. The circular motion may not properly activate the lateral deltoids, which are the primary muscles targeted by the lateral raise. Instead, consider performing light lateral raises with a lighter weight or resistance band as a warm-up.

Q: Is it necessary to perform both exercises for optimal shoulder development?

A: It’s not strictly necessary to perform both exercises. However, incorporating both movements into your routine can provide a more balanced and comprehensive shoulder workout. The around the world exercise targets all three heads of the deltoid, while the lateral raise isolates the lateral deltoid, contributing to overall shoulder strength and aesthetics.

Q: Can I use the around the world exercise if I have a history of shoulder injuries?

A: If you have a history of shoulder injuries, it’s best to consult with a doctor or physical therapist before attempting the around the world exercise. The circular motion can put stress on the shoulder joint, potentially aggravating existing injuries.

Q: What are some alternatives to the around the world and lateral raise exercises?

A: There are many other exercises that target the shoulders, including:

• Arnold press: This exercise combines a press with a rotation, working all three heads of the deltoid.
• Front raise: This exercise focuses on the anterior deltoid.
• Rear delt fly: This exercise targets the posterior deltoid.
• Shoulder shrugs: This exercise strengthens the trapezius muscles, which support the shoulders.

Choose exercises that suit your fitness level and goals, and always prioritize proper form and technique.