# Lying Dumbbell Around the World

URL: https://heatsy.app/ex/lying-dumbbell-around-the-world

Also known as: Dumbbell Around the World, Around-the-World Fly, Lying DB 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](https://heatsy.app/ex/dumbbell-fly)
- [Dumbbell Pullover](https://heatsy.app/ex/dumbbell-pullover)