Step by step instructions, muscle activation and variants for the Lying Around the World.
A shoulder and chest exercise performed lying on the floor or a flat bench, where dumbbells are swept in a wide circular arc from the hips, out to the sides, and up overhead, engaging the entire shoulder girdle and upper chest through a full range of motion.
The Lying Around the World is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
