Around the World
Primary
Chest
Secondary
Shoulders, Lats
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
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The Around the World is a isolation pushing movement that primarily targets your chest. Use for chest mobility and finishing work.
Everything You Need to Know About the Around the World
The Around the World is a intermediate difficulty exercise that targets your Chest (pectoralis major). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for chest mobility and finishing work. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters seeking chest flexibility. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Around the World
Primary
Secondary
Stabilizers
Around the World form guide
- 1
Lie flat on a bench with light dumbbells at your sides.
- 2
Start with dumbbells at hip level, palms facing up.
- 3
Sweep the dumbbells in a wide arc over your head.
- 4
Keep your arms nearly straight throughout the movement.
- 5
Bring the dumbbells together above your chest.
- 6
Reverse the motion back to the starting position.
What are the best tips for the Around the World?
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.
What are common Around the World mistakes to avoid?
Using weights that are too heavy.
Loading more weight than you can control on the Around the World forces compensatory movement patterns that bypass your Chest (pectoralis major). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Bending the elbows excessively.
Letting your elbows drift wide during the Around the World shifts load onto your shoulder joint instead of your Chest (pectoralis major). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Moving too fast and losing control.
Rushing through the Around the World reduces the time your Chest (pectoralis major) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Not going through full range of motion.
Cutting the range of motion short on the Around the World means your Chest (pectoralis major) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Is the Around the World right for you?
Intermediate lifters seeking chest flexibility.
How to Program the Around the World
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.
What are good alternatives to the Around the World?
Other Variations
- Reverse Around the World
- Single Arm Around the World
This Exercise Is in Your Plan
MySetPlan 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.
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Safety Notes
- Start with very light weights.
- Stop if you feel shoulder discomfort.
- Do not overextend the shoulder joint.