Around The Worlds
The Around The Worlds is a intermediate dumbbell exercise that works the Chest. Follow the steps below.
Target musclesChest
EquipmentDumbbell
LevelIntermediate
How to do the Around The Worlds
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.