Chest
The main area this variation is designed to train.
Exercise guide
Around The Worlds
Learn how to do the Around The Worlds exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Chest
Secondary support can come from Shoulders.
Strength
Movement pattern: general. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Around The Worlds
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
Benefits
- Builds strength and control through the chest region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Bent-Arm Dumbbell Pullover
Bent-Arm Dumbbell Pullover is a intermediate strength that mainly trains your chest using dumbbell.
View exerciseStraight-Arm Dumbbell Pullover
Straight-Arm Dumbbell Pullover is a intermediate strength that mainly trains your chest using dumbbell.
View exerciseBarbell Guillotine Bench Press
Barbell Guillotine Bench Press is a intermediate strength that mainly trains your chest using barbell.
View exerciseDecline Dumbbell Bench Press
Decline Dumbbell Bench Press is a beginner strength that mainly trains your chest using dumbbell.
View exerciseFAQ
Common questions about Around The Worlds.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Around The Worlds work?
Around The Worlds mainly works the chest. It can also involve shoulders depending on your setup and range of motion.
Is Around The Worlds beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Around The Worlds?
You will usually need Dumbbell for this variation.
How should I progress Around The Worlds?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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