What muscles does Around The World work?

The Around The World primarily targets the Chest, specifically the Upper Chest, Lower Chest. It also engages secondary muscles including Back, Shoulders, Back.

How often should I do Around The World?

For optimal results, include Around The World in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Around The World?

To perform Around The World, you will need dumbbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Around The World suitable for beginners?

Yes, beginners can perform Around The World with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Around The World at home?

Yes, Around The World can be performed at home with minimal equipment. Dumbbell is typically accessible for home workouts.

Around The World

Learn how to do the Around The World with proper form, setup, and execution.

This dumbbell movement primarily targets chest, including upper chest, lower chest.

How to Perform Around The World

1
Lie on a flat bench with a dumbbell in each hand, positioned over your upper thighs with your arms straight and palms facing down.
2
Bring your shoulders back, engage your abs, and breathe in.
3
Slowly move the dumbbells from your upper thighs outward and upward in an arc toward behind your head, keeping your arms straight and exhale.
4
Immediately return the dumbbells back along the same arc to the starting position, rotating your wrists so your palms face down on arrival and breathe in.
5
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.