10 Best Around The Worlds Alternatives for Home Workouts

Around The Worlds are done lying on your back with dumbbells. Ranked closest by our scoring: Dumbbell Flyes, the Straight-arm Dumbbell Pullover and the Dumbbell Decline Fly.

Around The Worlds

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Around The Worlds

The steps for Around The Worlds themselves, so you can judge how close each substitute below really is.

Pectorals, with shoulders · Dumbbell · Intermediate · Isolation

  1. Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
  2. Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
  3. Reverse the movement to return the weight to the starting position as you exhale.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Flyes

    1. Dumbbell Flyes

    99% match

    Pectorals · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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. Straight-arm Dumbbell Pullover

    2. Straight-arm Dumbbell Pullover

    94% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    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
  7. Bodyweight Flyes

    7. Bodyweight Flyes

    79% match

    Pectorals · Intermediate · Isolation

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

    • Ez-barbell
    How to perform it
    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

Why You Might Need an Around The Worlds Alternative

You may substitute Around The Worlds for several reasons: shoulder pain from extreme scapular protraction, lack of dumbbells, or a need for greater progressive overload. Around The Worlds uses a circular path that stresses the anterior shoulder; alternatives that emphasize horizontal adduction reduce impingement risk while maintaining pectoral tension. For example, choose a cable fly to control the arc and keep a 15–25° elbow bend to limit anterior delt involvement. Selecting a machine fly (pec deck) also stabilizes the scapula and concentrates load on the sternal fibers of the pec major.

How to Choose the Right Around The Worlds Substitute

Select a substitute based on equipment, target region of the pec, and joint tolerance. If you want maximal sternal pec activation, pick flat or decline dumbbell flys with a controlled 2–3 second eccentric and a cue to lead with the chest. For safer shoulder mechanics and continuous tension, use cables and keep elbows slightly bent throughout the arc. Prioritize exercises where you can maintain scapular retraction and feel the chest contract at end range; progress by increasing load, range, or tempo rather than simply adding reps.

Around The Worlds FAQ

What muscles does Around The Worlds work?

Around The Worlds primarily targets the pectoralis major via wide-range horizontal adduction and circumduction. The anterior deltoid assists, while the serratus anterior and scapular stabilizers control the motion; cue scapular retraction on the start to emphasize pec activation over delt involvement.

Can I build muscle without doing Around The Worlds?

Yes. You can build the chest with compound presses and fly variations that allow progressive overload and full range of motion. Focus on slow eccentrics, maintain scapular position, and use exercises like dumbbell presses, cable flies, or pec deck with a cue to feel contraction at peak adduction.

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