Prone Dumbbell Around-the-Worlds

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

MET 2.5 Traps DumbbellsBench

Prone Dumbbell Around-the-Worlds is a Dumbbells/Bench exercise that primarily targets the Traps. It has a MET value of 2.5, meaning a 70 kg person burns approximately 90 kcal in a 30-minute session.

How to Do Prone Dumbbell Around-the-Worlds

An isolation and mobility exercise performed lying face down on a bench, moving the dumbbells in a large arc from the hips to overhead and back while keeping a slight elbow bend.

Instructions:

Lie face down on a flat or slight incline bench, holding a dumbbell in each hand at hip level with a neutral grip (palms facing each other).
Keep a slight bend in your elbows and your thumbs pointing upward.
Sweep the dumbbells outwards and forward in a smooth arc until your arms are overhead, forming a “Y” shape with your body.
Pause briefly, then reverse the arc to bring the dumbbells back to the hips.
Maintain control and avoid shrugging your shoulders during the movement.

Common mistakes:

Using momentum or swinging the weights.
Locking the elbows or bending them excessively.
Shrugging the shoulders instead of engaging the rear delts and traps.
Cutting the range of motion short.

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Muscles & equipment

Primary muscleTraps

EquipmentDumbbells

EquipmentFlat Bench

Your weight

Duration

min

Estimated burn

90 kcal

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

Quick Facts: Prone Dumbbell Around-the-Worlds

Type: Dumbbells exercise
Primary muscle: Traps
Secondary muscles: None
MET value: 2.5
Calories (30 min, 70 kg): ≈ 90 cal
Video quality: 4K with male and female demonstrations

More Traps Exercises

MET 4.5

Barbell Shrug

Olympic Barbell

MET 4

Dumbbell Shrug

Dumbbells

MET 3.5

Face Pull – Rope

Cable
Rope

MET 4

Machine Shrugs – Gym80

No equipment

FAQ: Prone Dumbbell Around-the-Worlds

What muscles does Prone Dumbbell Around-the-Worlds work?

Prone Dumbbell Around-the-Worlds primarily targets the Traps.

How do you do Prone Dumbbell Around-the-Worlds correctly?

An isolation and mobility exercise performed lying face down on a bench, moving the dumbbells in a large arc from the hips to overhead and back while...

Is Prone Dumbbell Around-the-Worlds good for beginners?

Prone Dumbbell Around-the-Worlds has a MET value of 2.5, 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 Prone Dumbbell Around-the-Worlds?

Prone Dumbbell Around-the-Worlds requires: Dumbbells, Bench.

What are the benefits of Prone Dumbbell Around-the-Worlds?

Prone Dumbbell Around-the-Worlds strengthens the Traps, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Prone Dumbbell Around-the-Worlds?

Similar exercises to Prone Dumbbell Around-the-Worlds include Barbell Shrug, Dumbbell Shrug, Face Pull – Rope, Machine Shrugs – Gym80. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Prone Dumbbell Around-the-Worlds better than Barbell Shrug?

Both Prone Dumbbell Around-the-Worlds and Barbell Shrug target the Traps. Prone Dumbbell Around-the-Worlds uses Dumbbells, Bench, while Barbell Shrug 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.