Lying Dumbbell Around-the-World

How to perform it

Step-by-step instructions

1. 01Lie face up on a flat bench with a light dumbbell in each hand beside your thighs and your palms facing upward.
2. 02Keep a slight, fixed bend in your elbows, brace your trunk, and set your shoulder blades against the bench.
3. 03Sweep both dumbbells outward in a wide arc, keeping your arms near bench height as they travel from your thighs toward the space overhead.
4. 04Stop at the largest comfortable shoulder range without allowing the weights to drift over your chest or your ribs to flare.
5. 05Reverse the same wide arc under control until the dumbbells return beside your thighs.