Dumbbell Seated Around The World

Muscles worked

Setup

1. Sit on a bench with back support set to an upright or slight incline position.
2. Hold a dumbbell in each hand at your sides with your palms facing forward (supinated) and arms extended.
3. Plant your feet firmly on the ground and engage your core to keep your back pressed against the pad.

How to do it

1. Exhale as you raise the dumbbells out to your sides in a wide, circular arc, keeping a slight, fixed bend in your elbows.
2. Continue the circular path until the ends of the dumbbells touch directly above your head.
3. Inhale as you slowly reverse the movement along the same wide arc back to the starting position.
4. Perform the movement with a controlled tempo, typically 2 seconds up and 2 seconds down.

Form checklist

• Keep your palms facing forward throughout the entire range of motion.
• Ensure your shoulder blades stay retracted and depressed; do not let your shoulders shrug toward your ears.
• Maintain a consistent elbow angle to ensure the movement remains an isolation exercise.
• Avoid arching your lower back off the bench as the weights move overhead.

Pro tips

• Focus on 'reaching' outward toward the walls to maximize the arc size and deltoid recruitment.
• Think of the movement as a combination of a lateral raise and a chest fly to better engage the upper pectorals at the top of the rep.

Make it harder

• Add a three-second isometric hold at the top of the movement where the dumbbells meet.
• Perform the exercise on a 30-degree incline to increase the tension on the clavicular (upper) pectorals.

Frequently asked

What muscles does the dumbbell seated around the world work?

The dumbbell seated around the world primarily targets the deltoids and pectorals, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the dumbbell seated around the world?

The dumbbell seated around the world uses dumbbell.

Is the dumbbell seated around the world good for beginners?

The dumbbell seated around the world is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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