Around The Worlds
Around The Worlds is a resistance exercise – shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
- Exercise type
- Resistance exercise – shoulder horizontal adduction
Exercise technique
- Bench position
Lie on a flat bench and plant your feet.
- Lower start
Hold the dumbbells beside your hips with palms facing the ceiling.
- Elbow angle
Keep a slight elbow bend and carry your arms in a plane near parallel to the floor.
- Begin the circle
Open your arms sideways and move the dumbbells toward your head along a semicircle.
- Around the head
Complete the overhead arc within available shoulder range without lifting your lower back.
- Reverse the circle
Follow the same horizontal plane and return your arms beside your hips under control.
- Repeat
Repeat calmly while maintaining elbow angle and palm direction.
Key technique points
- Control the broad arc with light dumbbells.
- Carry your arms in a horizontal plane.
- Keep elbow bend unchanged.
- Stop behind your head without forcing range.
- Keep your lower back on the bench.
- Match the right and left arcs.
Common mistakes
Vertical press path
Do not interrupt the circle by pressing above your chest; move the loads through the sideways-opening horizontal plane.
Folding the elbows
Do not bend your elbows substantially near your head; choose a light load that lets you maintain arm length.
Forcing behind-head range
Do not carry the circle farther back once shoulder range ends; reverse at a controlled reach.
Lifting the lower back
Do not flare your ribs upward as your arms travel; preserve back support and move at your shoulders.
Unequal arcs
Do not carry one dumbbell close and the other far away; use symmetrical comfortable shoulder circles.
Fast reversal
Do not swing the weights from the head end toward your hips; reverse slowly with muscular control.
Frequently asked questions
Around The Worlds: why is “Vertical press path” a mistake?
Do not interrupt the circle by pressing above your chest; move the loads through the sideways-opening horizontal plane.
Around The Worlds: why is “Folding the elbows” a mistake?
Do not bend your elbows substantially near your head; choose a light load that lets you maintain arm length.
Around The Worlds: why is “Forcing behind-head range” a mistake?
Do not carry the circle farther back once shoulder range ends; reverse at a controlled reach.
Around The Worlds: why is “Lifting the lower back” a mistake?
Do not flare your ribs upward as your arms travel; preserve back support and move at your shoulders.
Around The Worlds: why is “Unequal arcs” a mistake?
Do not carry one dumbbell close and the other far away; use symmetrical comfortable shoulder circles.
Around The Worlds: why is “Fast reversal” a mistake?
Do not swing the weights from the head end toward your hips; reverse slowly with muscular control.
What should I focus on when doing Around The Worlds?
Control the broad arc with light dumbbells. Carry your arms in a horizontal plane. Keep elbow bend unchanged. Stop behind your head without forcing range. Keep your lower back on the bench. Match the right and left arcs.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.