Around The World Lying On Floor
Around The World Lying On Floor Exercise Description
Around the World Lying on Floor is a prone, bodyweight shoulder and upper‑back control drill. You’ll sweep straight arms in a wide arc around the body while keeping the trunk quiet, training smooth scapular retraction and depression without lumbar extension. Primary emphasis is on the lower and middle trapezius, rhomboids, and posterior deltoids, with the rotator cuff stabilizing the glenohumeral joint; the spinal extensors and core act isometrically to maintain neutral. The goal is crisp scapulohumeral rhythm—no shrugging, no rib flare, and consistent slight external rotation of the upper arm. Keep the hands hovering just off the floor and move only through a comfortable, controlled range so the shoulder blades glide down and back as the arms pass through the “T” toward the hips, then return overhead with the same control. Performed deliberately, it reinforces coordination and endurance for strong, efficient overhead and pulling mechanics while minimizing spinal loading.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Latissimus Dorsi, Teres Major
- Stabilizing Muscles: Infraspinatus, Multifidus, Supraspinatus, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lower Traps, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Around The World Lying On Floor Exercise
‘- Lie prone with forehead on a folded towel, legs long, toes relaxed. Brace lightly and keep ribs down to maintain a neutral spine.
– Set arms in a wide overhead “Y,” elbows straight, thumbs pointing up (slight external rotation).
– Draw shoulders away from ears; gently tuck chin to keep the neck neutral.
– Hover hands 1–2 inches off the floor; keep them off the ground throughout.
– Sweep arms wide to a “T,” then continue toward the hips in a smooth arc.
– As you move, keep elbows straight and thumbs angled up/out to maintain external rotation.
– Actively pull shoulder blades down and together as the arms pass through the “T.”
– Finish with hands near hips without lifting the chest or arching the low back.
– Reverse the path back to the overhead “Y,” keeping the same posture and control.
– Breathe steadily; avoid holding your breath.
– Avoid: shrugging, flaring ribs, bending elbows, letting hands touch down, or lifting the head/chest.
Around The World Lying On Floor Tips
‘- Lightly brace and keep your ribs down so the spine stays neutral and the low back doesn’t arch.
– Rest your forehead on the towel and gently tuck your chin to keep the neck neutral without lifting the head or chest.
– Start and finish in a wide overhead “Y” with elbows straight and thumbs pointing up to maintain slight external rotation.
– Keep your hands hovering 1–2 inches off the floor for the entire arc; don’t let them touch down.
– Draw your shoulders away from your ears to avoid shrugging as you move.
– Sweep the arms smoothly from the “Y” to the “T” and down toward the hips, then reverse along the same path with equal control.
– Actively pull your shoulder blades down and together as the arms pass through the “T” position.
– Move only through a comfortable, controlled range so the shoulder blades glide down and back without rib flare.
– Breathe steadily throughout the movement and avoid holding your breath.
Around The World Lying On Floor Beginner Introduction
Around the World Lying on Floor is a face‑down, bodyweight movement that targets shoulder and upper‑back control while the rest of the body stays steady against the floor. The person lies prone and moves both arms in a large, circular path from an overhead position, out to the sides, and down toward the hips, then back again, with the hands hovering just above the ground. This pattern challenges the traps, upper back, and rear shoulders, while the small stabilizing muscles around the shoulder joint help guide the arm path.
Throughout the motion, the spine and core work isometrically so the back does not excessively arch and the ribs stay quiet. The neck and shoulders stay relaxed rather than shrugging, allowing the shoulder blades to draw back and slightly downward as the arms travel. Because the arms remain long and gently rotated outward, this exercise emphasizes smooth, controlled mechanics for overhead and pulling actions, with very little load placed on the spine.