Lying Dumbbell Around the World

Body region

• Chest
• Shoulders

Muscles

Main

• Pectoralis Major

Helps

• Deltoid
• Serratus Anterior
• Latissimus Dorsi

Holds

• Rectus Abdominis
• Biceps

Equipment

• Dumbbells
• Flat Bench

Technique

1. Lie on a flat bench with a light dumbbell in each hand resting by your thighs, palms facing up.
2. Keeping a slight bend in the elbows, sweep the dumbbells outward and overhead along a wide half circle.
3. Continue until the dumbbells meet behind your head.
4. Reverse the same arc back down to your thighs.

Cues

• Choose light weights; the arms are long and the shoulders are open.
• Move slowly and keep the arms in a flat arc level with your body.
• Keep the lower back on the bench throughout.

Common mistakes

• Using weights heavy enough to need momentum.
• Bending the elbows to shorten the lever.
• Forcing range overhead when the shoulders feel pinched.

Alternatives

• Dumbbell Fly
• Dumbbell Pullover