Around The Worlds

An intermediate strength exercise for the chest and shoulders, done with a dumbbell and a bench or box.

Movement guide

Around The Worlds

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusChest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Similar move, beginner grade.

This move

Around The Worlds demonstrated on the 3D figure

3D demoAround The WorldsIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
Reverse the movement to return the weight to the starting position as you exhale.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Shoulders.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

3D demoCable flyIntermediate · A cable machine

Decline barbell bench press demonstrated on the 3D figure

3D demoDecline barbell bench pressIntermediate · A barbell + A bench or box

Decline dumbbell bench press demonstrated on the 3D figure

3D demoDecline dumbbell bench pressIntermediate · A dumbbell + A bench or box

Decline dumbbell fly demonstrated on the 3D figure

3D demoDecline dumbbell flyIntermediate · A dumbbell + A bench or box

Dumbbell bench press demonstrated on the 3D figure

3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Around The Worlds work?

Mainly the chest, with help from the shoulders.

What equipment do I need for the Around The Worlds?

A dumbbell + A bench or box.

Is the Around The Worlds good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Chest press machine.

What is an easier alternative to the Around The Worlds?

Try the Chest press machine. It works similar muscles at a lower grade.

How do I make the Around The Worlds harder?

Progress to the Bench press with bands, or add load, range or slower lowering once your form is solid.