Dumbbell Around the World
A flat-bench dumbbell sweep that moves both arms in wide arcs from the hips toward overhead.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie lengthwise on a flat bench with the back and head supported.
- Hold light dumbbells beside the hips, palms up, with a slight elbow bend.
Do the rep
- Sweep both arms outward and toward overhead, staying near the plane of the torso.
- Stop within a comfortable shoulder range and reverse the arc back beside the hips.
What counts as a rep
One rep sweeps both dumbbells from beside the hips toward overhead and returns them beside the hips along the same arc with a fixed slight elbow bend.
One rep sweeps both dumbbells from beside the hips toward overhead and returns them beside the hips along the same arc with a fixed slight elbow bend.
Breathing
Breathe in during the outward sweep; exhale during the return.
Cues
- Keep the ribs down.
- Keep the elbow bend fixed.
Common mistakes
Forcing the overhead range
What you seeThe ribs lift as the hands approach overhead.
FixUse a shorter arc and lighter dumbbells.
A supported trunk keeps the range within shoulder control.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose your grip or cannot control the dumbbell path.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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