10 Best Dumbbell Standing Around World Alternatives for Delt Strength

The Dumbbell Standing Around World is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Scaption, the Shoulder Raise and the Kettlebell Pirate Supper Legs. Four harder versions, among them Side Laterals To Front Raise and the Side Lateral Raise, are listed below as progressions rather than swaps.

The Dumbbell Standing Around World holds a pair of dumbbells out to the sides, then sweeps them forward and overhead in one continuous circle, so a swap must keep the delts working through a raise rather than stop after one lift. The Dumbbell Scaption comes first: same two dumbbells, but the arms rise on a line about 30 degrees out from straight ahead and stop at shoulder height instead of carrying overhead. Without a spare dumbbell, the Front Plate Raise trades the pair for a single plate.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Standing Around World

Dumbbell Standing Around WorldPlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Triceps, Forearms

How to perform Dumbbell Standing Around World
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Extend your arms straight out to the sides at shoulder height, palms facing down.
  3. Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
  4. Continue the circular motion, bringing the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Dumbbell Standing Around World Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Standing Around World on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell Scaption

    1. Dumbbell Scaption

    99% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    It uses the same equipment and still works the delts.

    How to perform this exercise
    1. This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
    2. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
    3. Continue until your arms are parallel to the ground, and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Around World
    • Equipment: free weights, the same as the Dumbbell Standing Around World
    • Body position: standing, the same as the Dumbbell Standing Around World
  2. Side Laterals To Front Raise

    Progression

    2. Side Laterals To Front Raise

    99% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the delts.

    How to perform this exercise
    1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
    2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
    3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
    4. Lower the weights with a controlled motion.
    5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
    6. Lower the weights to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Around World
    • Equipment: free weights, the same as the Dumbbell Standing Around World
    • Body position: standing, the same as the Dumbbell Standing Around World
  3. Shoulder Raise

    3. Shoulder Raise

    98% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Around World
    • Equipment: free weights, the same as the Dumbbell Standing Around World
    • Body position: standing, the same as the Dumbbell Standing Around World
  4. Side Lateral Raise

    Progression

    4. Side Lateral Raise

    98% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
    2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
    3. Lower the dumbbells back down slowly to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Around World
    • Equipment: free weights, the same as the Dumbbell Standing Around World
    • Body position: standing, the same as the Dumbbell Standing Around World
  5. Standing Dumbbell Straight-arm Front Delt Raise Above Head

    Progression

    5. Standing Dumbbell Straight-arm Front Delt Raise Above Head

    95% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Hold the dumbbells in front of your thighs, palms facing your thighs.
    2. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
    3. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
    4. Slowly return to the starting position using the same path as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Around World
    • Equipment: free weights, the same as the Dumbbell Standing Around World
    • Body position: standing, the same as the Dumbbell Standing Around World
  6. Kettlebell Pirate Supper LegsPlay demonstration

    6. Kettlebell Pirate Supper Legs

    94% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
    4. Extend your arm fully overhead, straightening your elbow.
    5. Lower the kettlebell back down to shoulder height, then return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Around World
    • Equipment: free weights, the same as the Dumbbell Standing Around World
    • Body position: standing, the same as the Dumbbell Standing Around World
  7. Dumbbell Lateral To Front RaisePlay demonstration

    Progression

    7. Dumbbell Lateral To Front Raise

    94% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
    2. Keep your back straight and engage your core.
    3. Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
    4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    5. Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
    6. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Around World
    • Equipment: free weights, the same as the Dumbbell Standing Around World
    • Body position: standing, the same as the Dumbbell Standing Around World
  8. Front Dumbbell Raise

    8. Front Dumbbell Raise

    94% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
    2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
    3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
    4. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Around World
    • Equipment: free weights, the same as the Dumbbell Standing Around World
    • Body position: standing, the same as the Dumbbell Standing Around World
  9. Front Two-dumbbell Raise

    9. Front Two-dumbbell Raise

    94% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
    2. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
    3. As you inhale, lower the dumbbells back down slowly to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Around World
    • Equipment: free weights, the same as the Dumbbell Standing Around World
    • Body position: standing, the same as the Dumbbell Standing Around World
  10. Front Plate Raise

    10. Front Plate Raise

    94% match
    • Delts
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
    2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
    3. As you inhale, slowly lower the plate back down to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Around World
    • Body position: standing, the same as the Dumbbell Standing Around World

Why You Might Need a Dumbbell Standing Around World Alternative

A wide circular sweep like the Dumbbell Standing Around World needs open shoulder space and a spare pair of dumbbells, and either one running short sends a lifter looking elsewhere: a partner using the only matching pair, a crowded rack, or simply wanting a shorter, more controlled line to load. The source move asks for nothing but standing room and two dumbbells, so most of the swaps keep that same simple setup and change only the shape of the path. Some straighten the circle into a front or side raise, one swaps in a single kettlebell, and one trades the pair of dumbbells for a single plate.

How to Choose the Right Dumbbell Standing Around World Substitute

Start with the Dumbbell Scaption if you want to keep the same pair of dumbbells and stop at shoulder height on a slight forward diagonal instead of carrying the arc overhead. The Side Laterals To Front Raise takes that further, raising to the front and then carrying the weights out to the sides in the same rep, so save it for once a straight line feels too easy. The Front Dumbbell Raise moves one arm to the front, while the Front Two-dumbbell Raise lifts both together, keeping the setup simple. If a kettlebell is the only free weight nearby, the Kettlebell Pirate Supper Legs works one arm from a slight hip hinge into an overhead press, still reaching the delts and triceps. With only a plate on the rack, the Front Plate Raise still works the delts without a dumbbell.

Dumbbell Standing Around World FAQ

Can I do the Dumbbell Standing Around World at home?

Yes. All it takes is a pair of dumbbells and enough room to swing your arms through a full circle. If you would rather skip the wide arc, the Dumbbell Scaption uses the same two dumbbells and stops at shoulder height on a slight forward diagonal, and the Front Dumbbell Raise trades the circle for a straight line to the front, so either one works just as well at home.

Which swap suits a beginner starting out?

The Front Dumbbell Raise and the Front Two-dumbbell Raise both move the dumbbells in a straight line to the front rather than a full circle, which is easier to control on a first try; the only difference between them is that one raises an arm at a time and the other raises both together. The Shoulder Raise is a different move worth knowing: you raise your shoulders straight up toward your ears rather than raising your arms at all.

Which alternatives use the exact same equipment?

The Dumbbell Scaption, the Side Laterals To Front Raise, the Front Dumbbell Raise and the Front Two-dumbbell Raise all use the same pair of dumbbells the Dumbbell Standing Around World already asks for, so nothing new goes on your shopping list. The equipment only changes if you reach for the Kettlebell Pirate Supper Legs or the Front Plate Raise instead.

What if only a kettlebell is free?

The Kettlebell Pirate Supper Legs swaps the pair of dumbbells for one kettlebell, hinging forward at the hips before pressing it overhead one arm at a time, so the delts still do the work and the triceps join in as the elbow locks out at the top. Working one side at a time with that hip hinge makes it a slightly harder trade rather than an easier one.

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