Dumbbell around the world
Also called around the world, around the worlds, dumbbell around the world, lying around the world.
What is a dumbbell around the world?
A dumbbell around the world is a lying chest exercise performed on a flat bench. With a light dumbbell in each hand and a soft fixed bend at the elbows, you sweep the arms in a broad arc from beside the hips to overhead and back. It trains the pectoralis major, with the anterior deltoids assisting.
How do you perform a dumbbell around the world?
Set up
- Choose light dumbbells and lie on a flat bench with your feet planted and your head and shoulders supported.
- Hold the dumbbells beside your hips with your palms upward or slightly forward and a soft bend in each elbow.
Execution
- Sweep both arms outward and around in a broad arc toward overhead while keeping the elbow angle nearly unchanged.
- Stop at the overhead point you can control without shoulder pinching or shrugging.
- Trace the same arc back to the hip-side start, keeping both hands moving together.
Common mistakes
Turning the movement into a press
Use lighter dumbbells if the elbows keep bending and straightening instead of holding one soft angle.
Forcing the hands lower than the shoulders accept
A large arc is not a demand to push through pinching. Stop at the controllable endpoint available today.
Letting one hand race ahead
Move both arms together so the torso and shoulders remain settled on the bench.
Where it fits in a session
After heavier pressing, as light chest accessory work.
The long arm position makes small dumbbells demanding. Prioritise a smooth, repeatable arc over load.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
This page covers the lying chest exercise. It does not cover the standing plate or kettlebell movement that is also called around the world.
Variations
- Incline dumbbell around the world — Uses an inclined bench while keeping the same broad arm arc.
- Standing plate around the world — Moves one plate around the head and is a different shoulder exercise, not the version taught here.
Frequently asked questions
Is this the same as a standing around the world?
No. This page covers the lying dumbbell chest version. A standing plate or kettlebell around the world moves the load around the head and needs different instructions.
Should the dumbbells touch overhead?
No. Stop where both shoulders remain comfortable and the elbows keep the same soft bend. Touching the dumbbells is optional, not a valid-rep requirement.
Should I use a flat or incline bench?
This guide and animation use a flat bench. An incline is a separate setup variation.