Lying Around-The-World
Strengthen your shoulders & back without getting up! A unique, low-impact exercise you can do lying down.
The Lying Around-The-World mainly works the shoulders and back, with help from the traps. You'll need: dumbbells.
Required Equipment
Lying Around-The-World Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Lying Around-The-World Variations and Alternatives
How to do the Lying Around-The-World
Lie face down on a flat, comfortable surface. If you choose to use weights, hold a light dumbbell in each hand.
Extend your arms forward in front of you, keeping them close to your ears. This is your starting position.
Keeping your arms straight, sweep them out to your sides in a wide arc until they reach the level of your body. Squeeze your shoulder blades together as you do this.
Continuing the motion, bring your arms back around in the same wide arc until they meet above your lower back. Your palms can face towards the ceiling as they meet behind you.
Reverse the motion by bringing your arms back out to your sides and then returning to the starting position above your head.
This completes one repetition. Aim for 8-12 repetitions per set, and perform 2-4 sets in total, adjusting based on your fitness level.
Make sure to control the movement throughout the exercise, focusing on engaging the shoulder muscles. If you're using weights, start with a light weight to avoid straining your shoulders. It's important to keep your neck relaxed and spine neutral during this exercise to prevent injury.
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Lying Around-The-World FAQs
What muscles does the Lying Around-The-World work?
The Lying Around-The-World mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and latissimus dorsi.
What equipment do you need for the Lying Around-The-World?
Dumbbells.
What workout day should the Lying Around-The-World go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Around-The-World variations and alternatives?
Similar exercises include the Floor Lying Around-The-World, Bodyweight Standing Around-The-World, Dumbbell Around-The-World and Towel Figure 8.
Training calculators
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