Lying Around The World
Lying Around The World Exercise Description
Lying Around The World is a prone, bodyweight shoulder movement that targets the posterior deltoids and the scapular stabilizers—primarily the middle and lower trapezius, rhomboids, and rotator cuff—through a large, controlled arm arc. Performed face down with the arms sweeping from overhead to the hips and back, it emphasizes coordinated upward and downward rotation of the scapulae while maintaining a neutral spine and neck. The pattern reinforces scapulohumeral rhythm and shoulder flexion/abduction control with the arms held in external rotation (thumbs up). Because the drill relies on precision rather than load, the focus is on slow tempo, consistent arm alignment, and avoidance of shrugging or lumbar extension. Use a comfortable, pain‑free range and prioritize smooth, continuous motion.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Infraspinatus, Rhomboid Major, Rhomboid Minor, Teres Minor
- Stabilizing Muscles: Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders
- 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
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Around The World Exercise
‘- Lie face down on a mat with legs long, forehead resting on a folded towel; keep the neck neutral and ribs gently down.
– Set the shoulders: lightly draw the shoulder blades down and slightly together without tensing the neck.
– Reach the arms overhead in a wide V (about 100–120° abduction), elbows straight, thumbs pointing up.
– Lift the arms a few centimeters off the floor while keeping the shoulders away from the ears.
– Sweep the arms out to a T and continue toward your sides/hips, maintaining straight elbows and thumbs up (external rotation).
– Pause briefly near the hips with shoulder blades depressed and lightly retracted; keep the torso still.
– Reverse the path back to the overhead V under control, keeping the arms off the floor if possible.
– Breathe steadily; avoid holding your breath.
– Keep the chin slightly tucked, do not lift the head, and avoid arching the lower back.
– Move slowly and smoothly; stop the range before the shoulders roll forward or the elbows bend.
Lying Around The World Tips
‘- Rest your forehead on a folded towel and keep your neck neutral with a slight chin tuck.
– Keep your ribs gently down to help prevent arching through the lower back.
– Lightly draw your shoulder blades down and slightly together without tensing your neck.
– Set your arms in a wide V overhead (about 100–120°) with elbows straight and thumbs pointing up.
– As you lift the arms a few centimeters, keep the shoulders away from your ears and the elbows straight.
– Maintain thumbs-up (external rotation) and straight elbows as you sweep from V to T to your hips.
– Pause near your hips with the shoulder blades depressed and lightly retracted while keeping your torso still.
– Reverse the same path back to the overhead V under control, keeping the arms off the floor if possible.
– Move slowly and smoothly, using a comfortable, pain-free range and stopping before shoulders roll forward or elbows bend.
– Breathe steadily throughout the movement and avoid holding your breath.
Lying Around The World Beginner Introduction
Lying Around The World is a prone, bodyweight shoulder drill that highlights control and coordination rather than heavy resistance. Performed stretched out on a mat with the face toward the floor, it challenges the rear shoulders, upper back, and the smaller support muscles around the shoulder blades through a broad sweeping motion of the arms. The pattern encourages smooth motion of the shoulder blades on the ribcage and helps build awareness of how the arms and shoulder girdle move together.
Throughout the exercise the arms hover just above the ground, traveling on a wide path from an overhead “V” position to the sides of the body near the hips and back again, with the thumbs oriented toward the ceiling. The trunk, hips, and legs stay quiet so the work centers on the shoulders rather than the lower back. Attention stays on an even, unhurried pace, steady breathing, and relaxed neck and jaw, supporting refined control of how the shoulders move.