Primary
Chest
Secondary
Shoulders, Lats
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
Preview a first week that includes Around the World
MySetPlan shows you when to use Around the World, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · Unlock the full plan with a 7-day trial
Exercise guidance based on established strength-training principles and practical programming.
Around the world sweeps light dumbbells in a massive arc from hips to overhead and back. The extended arm position stretches your chest and shoulders through their full range under light load. Part mobility work, part muscle building, fully unique.
When to use it
Use for chest mobility and finishing work.
Who it's for
Those seeking chest and shoulder flexibility. Bodybuilders wanting unique stretch stimulus. Anyone working on shoulder mobility through loaded patterns.
Light weight is not optional—five to ten pounds is plenty. The arc is huge and the shoulder position at the extremes is vulnerable. Slow, controlled movement trumps any attempt to add resistance. Feel the stretch, do not fight through it.
See where Around the World fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Lie flat on a bench with light dumbbells at your sides.
Start with dumbbells at hip level, palms facing up.
Sweep the dumbbells in a wide arc over your head.
Keep your arms nearly straight throughout the movement.
Bring the dumbbells together above your chest.
Reverse the motion back to the starting position.
Use light weights - this exercise is about stretch and control.
Keep a slight bend in your elbows throughout.
Move slowly and feel the chest stretch fully.
Focus on the arc motion rather than speed.
Use around the world at the end of your chest workout as a stretch-focused finisher. Works well for shoulder mobility maintenance. Not a strength builder—treat it as loaded stretching that happens to involve your chest.
Using weights that are too heavy.
Loading more weight than you can control on the Around the World often creates compensations that shift work away from your Chest (pectoralis major). Reduce the load until each rep follows the intended path.
Bending the elbows excessively.
Letting your elbows drift away from the intended path during the Around the World can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Moving too fast and losing control.
Rushing through the Around the World makes it easier to lose position and harder to keep tension on your Chest (pectoralis major). Slow down enough to control both the lifting and lowering portions of each rep.
Not going through full range of motion.
Cutting the range of motion short on the Around the World can reduce the training stimulus for your Chest (pectoralis major). Use the largest comfortable range you can control without changing the intended setup.
Those seeking chest and shoulder flexibility. Bodybuilders wanting unique stretch stimulus. Anyone working on shoulder mobility through loaded patterns.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-12 reps. Rest 60-90s.
MySetPlan places Around the World inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Around the World — and builds them into a monthly program. Every set, every rep, planned out.
Preview My First Week2-minute quiz · Unlock the full plan with a 7-day trial
Around the World
Demo coming soon
Frequently Asked Questions About the Around the World
The Around the World primarily targets the Chest (pectoralis major), making it an effective exercise for chest development. Secondary muscles worked during the Around the World include Shoulders, Lats, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
The Around the World is rated as intermediate difficulty, meaning it requires some training experience. Those seeking chest and shoulder flexibility. Bodybuilders wanting unique stretch stimulus. Anyone working on shoulder mobility through loaded patterns. Focus on proper technique and consider starting with easier variations.
For the Around the World, the recommended approach depends on your goals. 3 sets of 8-12 reps. Rest 60-90s. For strength, use 6-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
Yes, the Around the World can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting chest.
Good alternatives to the Around the World include: Dumbbell Fly, Dumbbell Pullover. These exercises target similar muscle groups as the Around the World and can be used as substitutes based on your equipment availability, gym setup, or training preferences.