Around The Worlds
How to do the Around The Worlds with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders
Dumbbell
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.
Log it, see it on your body.
Every Around The Worlds set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
More chest exercises
Around The Worlds: common questions
What muscles does the Around The Worlds work?
The Around The Worlds primarily works the Chest. It also recruits the Shoulders as supporting muscles.
Is the Around The Worlds suitable for beginners?
The Around The Worlds is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Around The Worlds?
To do the Around The Worlds you'll need a dumbbell.
Is the Around The Worlds a compound or isolation exercise?
The Around The Worlds is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Around The Worlds with correct form?
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. Follow the full step-by-step above for the complete movement.
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