Exercise Comparison
Around The Worlds vs Elbows Back
Side-by-Side
Muscle Analysis
Shared
Instructions
Around The Worlds
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.
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.
Reverse the movement to return the weight to the starting position as you exhale.
Elbows Back
Stand up straight.
Place both hands on your lower back, fingers pointing downward and elbows out.
Then gently pull your elbows back aiming to touch them together.
Verdict
Both exercises target the chest. Around The Worlds is a intermediate exercise using dumbbell, while Elbows Back is beginner and uses none. Choose Elbows Back if you're looking for a more accessible option, or Around The Worlds for a greater challenge. Around The Worlds is a compound movement working multiple joints, making it better for overall strength. Elbows Back isolates the target muscle for focused development.