Quick Answer
Around the World is a intermediate strength exercise that targets your chest. It uses a dumbbell. Lie flat on bench, dumbbell in each hand, palms up.
Video Tutorial
How to Perform the Around the World
- 1
Lie flat on bench, dumbbell in each hand, palms up.
- 2
Start with arms slightly bent, dumbbells near thighs, parallel to floor.
- 3
Inhale, move dumbbells in wide arc upwards and overhead, keeping arms parallel to floor.
- 4
Stop when dumbbells are above head.
- 5
Pause briefly.
- 6
Exhale, reverse motion in controlled arc back to starting position near thighs.
- 7
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Around the World isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Around the World work?
The Around the World primarily works your chest. Secondary muscles include the shoulders.
What equipment do I need for the Around the World?
The Around the World needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Around the World suitable for beginners?
The Around the World is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Around the World should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Around the World every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.