10 Best Around The Worlds Alternatives for Home Workouts

Ranked Around The Worlds Alternatives

10 substitutes, ranked by how closely each one matches Around The Worlds on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Dumbbell Flyes

   99% match

   • Pectorals
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the pectorals.

   How to perform this exercise

   1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
   2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
   3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
   4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
   5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as Around The Worlds
   • Equipment: free weights, the same as Around The Worlds
   • Body position: lying on your back, the same as Around The Worlds
2. 

   2. Straight-arm Dumbbell Pullover

   94% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Place a dumbbell standing up on a flat bench.
   2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
   3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
   4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
   5. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
   6. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as Around The Worlds
   • Equipment: free weights, the same as Around The Worlds
   • Body position: lying on your back, the same as Around The Worlds
3. Play demonstration

   3. Dumbbell Decline Fly

   79% match

   • Pectorals
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your head lower than your hips.
   2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
   3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
   4. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as Around The Worlds
   • Equipment: free weights, the same as Around The Worlds
   • Body position: lying on your back, the same as Around The Worlds
4. Play demonstration

   4. Dumbbell Fly

   79% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
   2. Extend your arms straight up over your chest, with a slight bend in your elbows.
   3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
   4. Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as Around The Worlds
   • Equipment: free weights, the same as Around The Worlds
   • Body position: lying on your back, the same as Around The Worlds
5. Play demonstration

   5. Hyght Dumbbell Fly

   79% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
   2. Extend your arms straight up over your chest, with a slight bend in your elbows.
   3. Keeping a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
   4. Pause for a moment, then reverse the movement and bring the dumbbells back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as Around The Worlds
   • Equipment: free weights, the same as Around The Worlds
   • Body position: lying on your back, the same as Around The Worlds
6. 

   6. Incline Dumbbell Flyes

   79% match

   • Pectorals
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
   2. Extend your arms above you with a slight bend at the elbows.
   3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
   4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
   5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as Around The Worlds
   • Equipment: free weights, the same as Around The Worlds
   • Body position: lying on your back, the same as Around The Worlds
7. 

   7. Bodyweight Flyes

   79% match

   • Pectorals
   • Ez-barbell
   • Intermediate
   • Isolation

   A good swap when you have an EZ bar to work with, and it still works the pectorals.

   How to perform this exercise

   1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
   2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
   3. Place your hands on the bars. This will be your starting position.
   4. Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
   5. After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as Around The Worlds
   • Equipment: free weights, the same as Around The Worlds
   • Body position: lying on your back, the same as Around The Worlds
8. 

   8. Front Raise And Pullover

   79% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
   2. Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
   3. Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
   4. Now return the barbell to the starting position by reversing the motion as you exhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as Around The Worlds
   • Equipment: free weights, the same as Around The Worlds
   • Body position: lying on your back, the same as Around The Worlds
   • Balance: easier to stay steady on than Around The Worlds
9. Play demonstration

   9. Dumbbell Decline Twist Fly

   79% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie down on a decline bench with your head lower than your hips.
   2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
   3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
   4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
   5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as Around The Worlds
   • Equipment: free weights, the same as Around The Worlds
   • Body position: lying on your back, the same as Around The Worlds
10. 

    10. Incline Dumbbell Flyes - With A Twist

    79% match

    • Pectorals
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
    2. Extend your arms above you with a slight bend at the elbows.
    3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
    4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
    5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: pectorals, the same as Around The Worlds
    • Equipment: free weights, the same as Around The Worlds
    • Body position: lying on your back, the same as Around The Worlds