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Around The Worlds

The Around The Worlds primarily targets your Chest, with support from Shoulders. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders

How to perform Around The Worlds

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

Frequently asked questions

Which specific muscles do around the worlds target?

This exercise primarily targets the pectoral muscles by moving the weights through a wide circular arc. It emphasizes the outer chest and improves shoulder mobility under a light load.

What is the correct arm position during the movement?

Maintain a slight bend in the elbows throughout the entire range of motion to protect the joints. Avoid locking the arms straight or bending them so much that it becomes a press.

What common mistake should I avoid to prevent shoulder strain?

Avoid using excessively heavy weights that force you to arch your back or swing the dumbbells. Keep the weights low enough to maintain full control during the bottom of the arc.

How can beginners safely progress with this exercise?

Start with very light dumbbells or even just your bodyweight to master the circular path. Focus on a slow tempo and a full range of motion before gradually increasing the resistance.

How should I program around the worlds into my chest routine?

Perform 2 to 3 sets of 12 to 15 repetitions toward the end of your workout. High-repetition sets are more effective for this isolation movement than heavy, low-rep training.

Sample sets & reps for Around The Worlds

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell
  • Behind Head Chest Stretch — stretch

See all Chest exercises →

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