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Around the World with 2 Water Bottles

Improves shoulder mobility and endurance through a full circular range of motion.

ShouldersIntermediateStrengthRaise

At a glance

Muscles workedPrimary: shoulders. Secondary: upper back
Muscle groupShoulders
DifficultyIntermediate
TypeStrength · Raise
Sets & reps3 sets × 8-10 each direction
Estimated calories burned~5 kcal

How to do it

  1. Stand holding a water bottle in each hand at your sides.
  2. Raise the arms in large controlled circles (around the world).
  3. Keep a slight bend in the elbows.
  4. Reverse direction after the prescribed reps.
  5. Maintain good posture throughout.

Equipment

Coaching tips

Benefits

Improves shoulder mobility and endurance through a full circular range of motion.

Common mistakes

Avoid shrugging or using excessive momentum.

Make it harder

Use heavier bottles or slow the circles.

Make it easier

Perform smaller circles or one arm at a time.

Breathing

Breathe steadily throughout the circles.

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More shoulders exercises

Single Arm Shoulder Press With Smith Machine

Intermediate · 5 sets × 3-5 reps

Bent Arm Lateral Raise on Situp Bench

Beginner · 3 sets × 10-12 reps

Water Bottle Alternating Reverse Flies Over Incline

Beginner · 4 sets × 10-12 each side

Reverse Fly while Lying on Bench

Beginner · 3 sets × 12-15 reps

Single Arm Clean and Press with One Bumper Plate

Advanced · 3 sets × 8-10 each arm

Modified High Pull with Pulley Rope on Incline Bench

Intermediate · 4 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.