Dumbbell Flat Around the World
Description
The dumbbell flat around the world is a sweeping fly variation where dumbbells travel in a wide circular path from the hips up over the chest. The unique pattern hits the upper, mid, and lower chest fibers along with the front delts in one continuous arc. It is a vintage bodybuilding favorite for chest fullness.
Equipment Required
Dumbbell Flat Around the World Instructions
- Lie on a flat bench holding a light dumbbell in each hand at your hips.
- Plant your feet flat on the floor and keep your back on the bench.
- Start with your arms straight and palms facing up.
- Sweep the dumbbells out and around in a wide arc over your body.
- Bring them together over your face with arms still long.
- Continue the arc up and back behind your head as far as comfortable.
- Reverse the path and sweep the dumbbells back down to your hips.
- Keep the motion slow and continuous through every rep.
Dumbbell Flat Around the World Form & Visual
Dumbbell Flat Around the World Benefits
- Hits chest from multiple angles
- Builds chest fullness
- Vintage bodybuilding move
- Improves shoulder mobility
- Light load is plenty
- Excellent finisher
Dumbbell Flat Around the World Muscles Worked
- Pectoralis major
- Anterior deltoid
- Serratus anterior
Dumbbell Flat Around the World Variations & Alternatives
- Around the World on Incline
- Dumbbell Pullover
- Dumbbell Fly
- Cable Crossover
