Around The Worlds

Technique

How to perform Around The Worlds

1. Lie face up on a flat bench with your feet on the floor and a dumbbell in each hand.
2. Place your arms beside your thighs at approximately bench height, palms facing upward, with a small bend in each elbow.
3. Maintain that elbow bend as you sweep your arms outward in broad arcs toward the overhead position.
4. Keep the dumbbells at the same height instead of raising them above your chest as in a standard dumbbell fly.
5. Keep your torso supported and use only the arc you can control without dropping the weights below that level.
6. Reverse the same arcs to bring your hands back beside your thighs.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.