Dumbbell Around-The-World
Strengthen your chest & shoulders with this challenging dumbbell exercise! Controlled movements are key for a safe & effective workout.
The Dumbbell Around-The-World is a compound exercise that mainly works the chest and back, with help from the triceps. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Around-The-World Muscles Worked
Primary
Chest (pectoralis major, sternal head); Lats (latissimus dorsi)
Secondary
Triceps (triceps brachii); Boxer Muscle (serratus anterior)
Dumbbell Around-The-World Variations and Alternatives
How to do the Dumbbell Around-The-World
Lie flat on a bench holding a dumbbell in each hand with your arms extended above your chest.
Keep a slight bend in your elbows and brace your core tightly against the bench.
Inhale as you sweep the dumbbells backward in a wide arc behind your head.
Lower the weights until you feel a deep stretch in your chest and lats.
Exhale and reverse the wide circular motion to bring the dumbbells back above your chest.
Dumbbell Around-The-World FAQs
What muscles does the Dumbbell Around-The-World work?
The Dumbbell Around-The-World mainly works the chest and back, with help from the triceps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Dumbbell Around-The-World?
Dumbbells and exercise bench.
Is the Dumbbell Around-The-World a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Around-The-World go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Around-The-World variations and alternatives?
Similar exercises include the Barbell Arm Bent Pullover, Barbell Pullover, Barbell Pullover to Press and Dumbbell Incline Pullover.
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