How To Do Around The Worlds

Around The Worlds Exercise

Around the Worlds is a unique dumbbell exercise that specifically targets the outer area of the chest and the shoulders.

You can place Around the Worlds at the start of your chest workout as a good warm up or at the end of your workout as a finishing movement.

The circular pathway and range of motion required of this exercise make it best suited for using light weights and a high number of reps.

Around the Worlds How To

  • Grab a pair of light dumbbells; the weight which you would normally use for warming up your chest with flat bench dumbbell flys.
  • Bring the dumbbells to your chest, lie down on a flat bench and stabilise your feet by keeping them flat on the floor.
  • Pull back your shoulder blades and press the dumbbells straight up.
  • Then with a slight bend in your elbows bring the dumbbells down slowly to the side of your hips.
  • Turn your wrist out with your palms facing the ceiling, and pull the dumbbells away from your body in a circular pathway moving toward the top of your head. Maintain a slight bend in your elbows.
  • When the dumbbells touch above your head, reverse position and pull the dumbbells away following the same circular pathway back to your hips. That is one rep.
  • Repeat the movement until you complete your target number of reps.

Form and Technique

The circular pathway of this exercise can place extreme forces on your shoulders.

Thus, it is very important to pull the shoulder blades back and pinned against the bench before starting the movement.

If your shoulders are not particularly flexible, establish a strong mind to muscle connection with every rep to make sure you do not move away from the circular pathway.

Variations: Flat Bench Dumbbell Fly, Cable Crossover, Butterfly

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Around The Worlds