Smart Workout Diary

Dumbbell Around the World

The Dumbbell Around the World is a lying chest exercise performed on a flat bench with dumbbells held in both hands. You move the weights in a wide, controlled circular path from above the chest toward the hips and back overhead, emphasizing the chest while involving the shoulders. It can support chest mobility, control, and hypertrophy-focused training.

Demonstration

Dumbbell Around the World — demonstration 1
Dumbbell Around the World — demonstration 2

Instructions

  1. Set up on a flat bench with a dumbbell in each hand, feet firmly on the floor, and arms extended above your chest with palms facing up.
  2. Brace your torso by keeping your upper back and hips in contact with the bench; maintain a small, comfortable bend in both elbows.
  3. Lower in an arc by moving both dumbbells outward and down toward your hips in a wide circular path. Keep the motion slow and symmetrical.
  4. Continue the circle by guiding the dumbbells upward beside your head, without forcing the shoulder range of motion.
  5. Return overhead by bringing the dumbbells together above your chest along the upper part of the circle. Repeat smoothly with a light, controllable load.
Muscle Group
Chest
Other Muscle Groups
Front Delts
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light load: the long lever and wide arc can make this exercise demanding on the shoulders.
  2. Keep the elbow angle consistent: do not turn the movement into a press by bending and straightening the elbows.
  3. Control the bottom of the arc: stop before shoulder discomfort or loss of upper-back contact with the bench.
  4. Breathe steadily: exhale as the dumbbells travel back toward the position above your chest.
Exercise library