Dumbbell Around the World – Flat Bench

Learn how to do Dumbbell Around the World – Flat Bench with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 3 Chest ShouldersLats DumbbellsBench

Dumbbell Around the World – Flat Bench is a Dumbbells/Bench exercise that primarily targets the Chest, with secondary activation of the Shoulders, Lats. It has a MET value of 3, meaning a 70 kg person burns approximately 110 kcal in a 30-minute session.

How to Do Dumbbell Around the World – Flat Bench

A lying chest–shoulder movement where you draw a wide arc with nearly straight arms, moving the dumbbells from your hips/thighs to overhead and back.

Instructions:

Lie on a flat bench with feet planted, dumbbells resting near your hips, palms up.
Slightly bend your elbows and lock that angle.
Sweep the dumbbells in a wide arc out to the sides and up until they reach above your head.
Keep shoulders packed and ribs down; feel the stretch through chest and lats.
Reverse the arc to bring the dumbbells back to the start under control.

Common mistakes:

Turning it into a press or fly by bending and straightening the elbows.
Overarching the lower back or letting the ribs flare.
Dropping too far behind the head and stressing the shoulders.
Rushing the tempo instead of using slow, controlled arcs.

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Muscles & equipment

Primary muscleChest

Secondary muscleShoulders

Secondary muscleLats

EquipmentDumbbells

EquipmentFlat Bench

Your weight

Duration

min

Estimated burn

110 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Around the World – Flat Bench

Type: Dumbbells exercise
Primary muscle: Chest
Secondary muscles: Shoulders, Lats
MET value: 3
Calories (30 min, 70 kg): ≈ 110 cal
Video quality: 4K with male and female demonstrations

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FAQ: Dumbbell Around the World – Flat Bench

What muscles does Dumbbell Around the World – Flat Bench work?

Dumbbell Around the World – Flat Bench primarily targets the Chest, with secondary engagement of the Shoulders, Lats.

How do you do Dumbbell Around the World – Flat Bench correctly?

A lying chest–shoulder movement where you draw a wide arc with nearly straight arms, moving the dumbbells from your hips/thighs to overhead and back....

Is Dumbbell Around the World – Flat Bench good for beginners?

Dumbbell Around the World – Flat Bench has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Around the World – Flat Bench?

Dumbbell Around the World – Flat Bench requires: Dumbbells, Bench.

What are the benefits of Dumbbell Around the World – Flat Bench?

Dumbbell Around the World – Flat Bench strengthens the Chest, engages the Shoulders and Lats, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Around the World – Flat Bench?

Similar exercises to Dumbbell Around the World – Flat Bench include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Around the World – Flat Bench better than Alternating Incline Dumbbell Press?

Both Dumbbell Around the World – Flat Bench and Alternating Incline Dumbbell Press target the Chest. Dumbbell Around the World – Flat Bench uses Dumbbells, Bench, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.