Muscle Group: Chest

This exercise is a bit difficult to explain in words and better understood in video format. I suggest you watch the video to better understand Around the Worlds. This exercise builds and strengthens the outer chest region in a way similar to non-peak dumbbell flys.

Lie on a Flat Bench with a dumbbell held in each hand, having the palms of your hands facing each other while the dumbbells are held on each upper leg and are facing each other.

Now keeping your arms slightly bent, bring the weights out and around in a circular motion past your waist, chest, head until the dumbbells come together behind your head at arm’s length. As you are performing this motion you should turn your wrists so that your palms are facing upwards by the halfway position. In the same circular motion, bring the weights back to the starting position.