Dumbbell Around the World Pullover
Overview
- Target Muscle Groups:
- Chest, back, shoulders.
- Equipment:
- Dumbbell, bench.
- Difficulty:
- Intermediate.
General Information
Dumbbell Around the World Pullover is a compound exercise that primarily targets the chest and also engages the back and shoulders. It is an intermediate-level movement that combines a sweeping arc for a deep stretch with controlled pressing to emphasize pec lengthening and tension through a long range of motion.
The circular path loads the pecs and lats while demanding shoulder stability. It is well suited to lifters seeking chest expansion and mobility under load, using moderate weights for steady tempo rather than maximal strength work.
A flat bench and a pair of dumbbells are most common. Keep the elbows slightly bent and maintain ribcage control to avoid excessive low back arch as the weights travel in an arc around the torso.
Instructions
- Lie on a flat bench with feet planted and a dumbbell in each hand, palms facing up at the start over the hips or chest line.
- Set a slight bend in the elbows and brace the ribcage by maintaining abdominal tension and a neutral to slight arch in the low back.
- Sweep the dumbbells out and down in a wide arc toward shoulder height or slightly below, feeling a stretch across the chest without pain or shoulder pinch points.
- Continue the arc overhead if tolerated, keeping elbows fixed and shoulder blades set against the bench to avoid excessive rib flare.
- Reverse the path under control, bringing the dumbbells back around and up until they meet above the chest line with stable wrists and smooth tempo.
- Maintain a consistent arc each rep, keeping range where shoulders feel stable and pecs remain in tension throughout the movement.
Common Mistakes
Injuries
Dumbbell Around the World Pullover is a medium risk exercise when performed with proper technique.
Risk increases when the arc is forced beyond shoulder tolerance or when the low back overextends. Keep elbows softly fixed, limit depth to a comfortable stretch, and control the tempo with moderate loads.
If discomfort occurs, shorten the arc or perform a standard dumbbell pullover. Stop the set if you feel shoulder pinching, instability, or loss of control in the bottom position.
Frequently Asked Questions
- Q: How far should I take the arc?
Stop where you feel a strong but comfortable stretch without shoulder pinching. Range varies by mobility and should feel controlled at all times.
- Q: What loads work best?
Use moderate weights that allow smooth arcs and consistent tension. Prioritize controlled tempo over maximal loading to protect the shoulders and ribcage.
- Q: Can I do this on the floor?
A bench is preferred for range. On the floor the arc is limited, but it can work as a reduced range regression when equipment is constrained.
- Q: What if my shoulders feel unstable?
Shorten the arc, reduce load, and keep the shoulder blades pinned to the bench. Switch to a standard dumbbell pullover if instability persists.
Overview
- Target Muscle Groups:
- Chest, back, shoulders.
- Equipment:
- Dumbbell, bench.
- Difficulty:
- Intermediate.