Exercise guide
Lying Around The World
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This prone mobility exercise targets the entire shoulder complex and upper back, improving scapular health and postural alignment through a full range of motion. It is highly effective for activating the rear deltoids, trapezius, and rotator cuff muscles without the need for external weight.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down (prone) on a flat surface with your legs extended and the tops of your feet resting on the floor.
- Position your forehead on the floor or a small towel to maintain a neutral cervical spine.
- Extend your arms straight out in front of your head with your palms facing down and thumbs pointing toward each other.
How to do it
- Lift your hands and arms 2-3 inches off the floor, engaging your mid-back and rear deltoids.
- Sweep your arms in a wide, slow arc out to the sides and down toward your hips, exhaling as you move.
- As your hands approach your thighs, rotate your palms to face the ceiling and touch your pinky fingers to your outer thighs.
- Reverse the arc back to the starting position while inhaling, rotating the palms back to face the floor as you reach overhead.
Form checklist
- Keep your forehead in contact with the floor to prevent neck strain.
- Ensure your arms remain fully locked and straight throughout the entire rotation.
- Maintain a constant height for your hands; do not let them dip toward the floor mid-arc.
- Focus on retracting and depressing your shoulder blades as your hands move toward your hips.
Pro tips
- Imagine you are trying to reach for the walls on either side of you to maximize the stretch and engagement of the serratus anterior.
- Focus on the 'flip' of the hands; rotating the humerus is key for hitting the rotator cuff effectively.
Make it harder
- Hold light 1-2lb weighted plates or water bottles to significantly increase the demand on the deltoids.
- Slow the tempo to 5 seconds per half-circle to increase time under tension.
Frequently asked
- What muscles does the lying around the world work?
- The lying around the world primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the lying around the world?
- The lying around the world requires no equipment — just your body weight.
- Is the lying around the world good for beginners?
- Yes. The lying around the world is a beginner-friendly movement and a strong foundation to build on.