Male

Lying Around the World

Muscles involved

How to do it

1. Lie flat on your back with your arms extended straight out to the sides on the floor, holding a light weight plate in your hands. 2. Keeping your arms straight, slowly lift the weight up and over your head in a wide arc, moving it through a half-circle path. 3. Pause at the top, with the weight over your chest. 4. Continue the controlled motion to lower the weight down the opposite side, completing a full circle.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your arms straight throughout the movement. - Move the weight in a slow, controlled, and continuous arc. - Keep your core braced to stabilize your torso. - Do not let the weight touch the floor; keep it hovering.