Around The Worlds
A lying dumbbell exercise that sweeps the arms in a wide arc from the thighs to overhead, combining a chest stretch with shoulder work in one continuous circle. It suits lifters comfortable with lighter, controlled dumbbell work.
How to do the around the worlds
- Lie on a flat bench holding a dumbbell in each hand, palms facing up and arms resting by your thighs.
- Keep a slight bend in your elbows and your arms parallel to the floor throughout the movement.
- Sweep the dumbbells outward and up in a wide semicircle until they meet overhead, inhaling as you go.
- Pause briefly overhead before reversing the arc back to the starting position by your thighs.
- Exhale as you lower, keeping the same wide path on the way down.
Original library instructions (3 steps)
- Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
- Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
- Reverse the movement to return the weight to the starting position as you exhale.
Common mistakes
- Using dumbbells that are too heavy, which turns the wide arc into a short, stiff movement.
- Bending the elbows too much partway through, which changes the exercise into more of a press.
- Rushing the arc instead of keeping it slow and controlled through the full range of motion.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use a much lighter dumbbell than you would for a chest press, since the arc puts more stress on the shoulder.
- Keep the movement slow throughout rather than letting momentum carry the dumbbells overhead.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is around the worlds good for beginners?
It works best once you already have some experience with dumbbell chest and shoulder exercises, since the wide arc asks for control that beginners are still building.
What muscles does around the worlds work?
It mainly works the chest, with the shoulders helping to guide the dumbbells through the wide arc from the thighs to overhead.
