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Last updated February 2, 2026
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chest
Flat Around The World (Dumbbell)
Lie on bench. Palms up. Rotate arms in a big circle from hips to overhead and back. Keep elbows soft.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chest
Secondary
side shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on a bench with your feet firmly planted on the ground.
- Hold a dumbbell in each hand, resting them on your thighs.
- Step 2Position the Dumbbells
- Use your thighs to help raise the dumbbells to shoulder height as you lie back.
- Keep your palms facing each other and your elbows slightly bent.
- Step 3Start Position
- Extend your arms straight above your chest, maintaining a slight bend in your elbows.
- Ensure your wrists are straight and your grip is secure.
- Step 4Perform the Movement
- Slowly lower the dumbbells out to the sides in a wide arc, keeping your elbows slightly bent.
- Lower the dumbbells until you feel a stretch in your chest, but do not go below shoulder level.
- Step 5Return to Start
- Bring the dumbbells back together in a wide arc, returning to the starting position above your chest.
- Focus on squeezing your chest muscles as you bring the dumbbells together.
- Step 6Repeat
- Continue to perform the movement for the desired number of repetitions.
- Maintain control throughout the exercise to avoid injury.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your thighs.
- Sit up and place the dumbbells safely on the floor or a rack.