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Around the World
PushCompoundDumbbellsIntermediate
Muscles worked
Front
Back
ChestShoulders
Instructions
- 1Lay 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.
- 2Now 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.
- 3Reverse the movement to return the weight to the starting position as you exhale.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Around the World
The around the world combines a fly and a raise into one fluid movement, tracing a wide semicircle with the dumbbells from the thighs up above the head. It works the chest and shoulders simultaneously with a necessarily light load, making it an excellent mobility, warm-up or finishing exercise rather than a pure strength-building movement.
check_circleBenefits
- check_circleWorks the chest and shoulders in one fluid motion
- check_circleImproves shoulder mobility through a large range of motion
- check_circleGood warm-up choice before an upper-body session
lightbulbExecution tips
- lightbulbUse very light dumbbells; this isn't a strength movement
- lightbulbKeep the arms extended with a slight elbow bend throughout
- lightbulbPerform the movement slowly to really feel the stretch
warningCommon mistakes
- warningToo much load that dangerously stresses the shoulders
- warningToo fast a tempo that relies on momentum
- warningElbows bending progressively more during the movement
helpFrequently asked questions
What weight should I use for this exercise?expand_more
Stay very light, often 2 to 4 kg is enough; the goal is mobility and warm-up, not load.
Can this exercise be done every day?expand_more
Yes, in a very light version, it's even a good mobility exercise to regularly include in your warm-up.
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