How many circles of the plate around-the-world should you do when you are new to the exercise?

Start with two sets of six to eight circles in each direction using a light plate, slowing down specifically at the overhead portion of the arc. Add circles before a heavier plate, since the shoulders fatigue quickly holding the arms this straight through a full loop.

What can you use instead of a plate for the around-the-world?

A light dumbbell held by one end at each side works for the same wide overhead loop. A kettlebell or medicine ball around-the-world trains a related but lower, waist-height version if a full overhead loop feels like too much for now.

What is the plate around-the-world for, and when should you skip it?

It builds shoulder endurance and grip through a long overhead arc, a good finisher after pressing work. Skip it, or keep the circle low and small, if you have shoulder impingement or pain reaching fully overhead, since the whole movement depends on that range being pain-free.

Intermediate

Plate Around-the-World

This move takes the plate on a wide loop from waist to overhead and back, loading the deltoids through a long arc while the trunk fights to stay stacked. It builds shoulder endurance and grip and works well as a finisher or conditioning piece. Move deliberately and keep the arms long.

Equipment: Plate
Body part: Abs, Shoulder
Type: Functional, Strength
Browse by muscle: Deltoid Middle, Deltoid Anterior
Browse by movement: Shoulder Raise

How to do it

1
Hold a light plate by the sides with both hands, arms hanging in front of your hips.
2
Brace your core and keep a soft bend in the elbows.
3
Sweep the plate up one side, over the head, and down the other side in a wide circle.
4
Keep the arms nearly straight so the shoulders carry the load through the arc.
5
Finish the set circling one way, then repeat circling the opposite way.
6
Keep the hips still and let only the arms travel around the body.

Tips

Resist leaning your torso to chase the plate; the obliques should hold you centered.
Keep the circle wide and the arms long to keep tension on the delts.
Slow the top of the arc where the leverage is hardest.

Variations

Common mistakes

The torso leans to chase the plate around the top of the arc instead of the obliques holding it centered, turning a shoulder drill into a swaying one.
Bending the elbows more near the top of the head to make the reach easier shortens the lever and takes load off the delts right where it should be hardest.
The hips sway to help swing the plate around, instead of staying still while only the arms make the full circle.
Once the arc reaches the top near the head, speeding through that hardest point instead of slowing down skips the part of the rep doing the most work.

Frequently asked

How many circles of the plate around-the-world should you do when you are new to the exercise?: Start with two sets of six to eight circles in each direction using a light plate, slowing down specifically at the overhead portion of the arc. Add circles before a heavier plate, since the shoulders fatigue quickly holding the arms this straight through a full loop.
What can you use instead of a plate for the around-the-world?: A light dumbbell held by one end at each side works for the same wide overhead loop. A kettlebell or medicine ball around-the-world trains a related but lower, waist-height version if a full overhead loop feels like too much for now.
What is the plate around-the-world for, and when should you skip it?: It builds shoulder endurance and grip through a long overhead arc, a good finisher after pressing work. Skip it, or keep the circle low and small, if you have shoulder impingement or pain reaching fully overhead, since the whole movement depends on that range being pain-free.

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