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Around The Worlds

Around The Worlds is an intermediate compound dumbbell exercise that mainly works your chest, with help from your shoulders.

💪 Chest🏋️ Dumbbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Around The Worlds: starting position
Starting position
Around The Worlds: end position
End position

How to do the around the worlds

  1. 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.
  2. 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.
  3. Reverse the movement to return the weight to the starting position as you exhale.

Muscles worked

Primary: ChestSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Around The Worlds alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench PressBarbell · BeginnerChest PressMachine · BeginnerPush UpBodyweight · BeginnerDumbbell Bench PressDumbbell · BeginnerCable Chest PressCable · BeginnerSvend PressOther · Beginner

FAQ

What muscles does the around the worlds work?

It mainly works your chest; your shoulders assist.

How many sets and reps of around the worlds should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the around the worlds good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More chest exercises →