Dumbbell Incline Around the World
Description
The dumbbell incline around the world arcs two dumbbells from the hip position up to overhead in a wide circular path while lying on an incline bench. The arcing motion hits the chest and front delts through a long range of motion.
Equipment Required
Dumbbell Incline Around the World Instructions
- Lie on an incline bench (30 to 45 degrees). Hold dumbbells at your hips with palms facing up.
- Keeping arms mostly straight (slight elbow bend), arc the dumbbells out to the sides and up.
- Continue the arc until the dumbbells meet overhead.
- Reverse the arc back down to your hips through the same path.
- Use light weight — this exercise puts significant demand on the shoulders through the arc.
- Move slowly with control.
- Aim for 10 to 12 reps per set.
- Feel the stretch and contraction through the entire arc.
Dumbbell Incline Around the World Form & Visual
Dumbbell Incline Around the World Benefits
- Long range of motion for chest and delts
- Incline angle emphasizes upper chest
- Builds shoulder mobility
- Unique arcing stimulus
- Old-school bodybuilding exercise
- Engages multiple upper body muscles
Dumbbell Incline Around the World Muscles Worked
- Pectoralis major (clavicular)
- Anterior deltoid
- Biceps brachii (stabilizer)
- Serratus anterior
Dumbbell Incline Around the World Variations & Alternatives
- Dumbbell Incline Press
- Dumbbell Incline Fly
- BB Front Raise and Pullover
- Flat Bench Around the World
- Standing Around the World
