Around the World Exercise

Exercise with dumbbells, also known as weight training, is popular all over the globe. It targets your chest/pectoral muscles. This page contains World Exercise instructions and tips, as well as a video that shows the actual technique. What are the benefits to this exercise?

The “around the world exercise” chest exercise is not well-known. It is unlikely that more experienced, hardcore lifters will be aware of it.

The bench press is not a weight lifting exercise. This is more Windmill Exercise like chest flyes. You need to focus more on the technique than the weight being lifted.

Muscles Targeted

  • Primary – Chest
  • Secondary – Shoulders, forearms
  • Exercise Type – Complementary Exercise
  • Equipment required – Dumbbells

Exercise Benefits

  • This exercise helps you stay motivated and stimulates your muscles with its variety.
  • Strengthening your chest, shoulder and forearm muscles.
  • Around the World Exercise Chest 


  • This is the starting position.
  • Slowly rotate your arms toward your head while keeping your arms parallel with the ground.
  • Slowly return the dumbbells to their original position once they are extended beyond your head.
  • Continue to do so until you have reached the desired number and set.

Exercise Tips

  • Start off with dumbbells of low weight.
  • Your arms should be parallel to the ground.
  • Because of the rotation that your shoulders must perform, don’t do this exercise if you have shoulder problems or injuries.

Other recommended Chest Exercises

  • Bench Press
  • Chest Flyes
  • Get Pressed Up


The shoulder is the most mobile joint in the body. Because of its limited range of motion, the shoulder is unstable. This instability can increase the risk of injury to joints and often lead to degenerative processes in which tissues become damaged and cease functioning well.


People tend to focus too much on their abs and forget about their oblique muscles. The oblique muscles are stabilizers and can be used in nearly every type of physical activity. Your workout routine should include a lot of obliques around the world exercise.


Weight Plate

A weight plate is one solid piece of metal that does not have rotating parts. The weight of weight plates is typically between 1 and 55 lb. A bumper plate is a weight plate that has rubber coating so it can safely be dropped onto the floor during exercises such as the deadlift, snatch, and jerk.


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