Lying Around the World
- Músculo objetivo
- Deltoid Lateral, Deltoid Posterior
- Músculos sinergistas
- Infraspinatus, Latissimus Dorsi, Serratus Anterior, Teres Minor, Tibialis Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Body weight
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
Lying Around the World is a bodyweight shoulder mobility and stability exercise performed prone, where the arms sweep through a full arc to load the lateral and posterior deltoids. The trapezius, infraspinatus, teres minor, latissimus dorsi, and serratus anterior provide synergistic support throughout the movement. It is well suited for building shoulder endurance and reinforcing scapular control without any equipment.
Cómo hacer el Lying Around the World
- 1Lie face down on a flat surface with your legs together and your arms extended straight overhead, palms facing down.
- 2Engage your core and squeeze your glutes lightly to stabilize your lower body against the floor.
- 3Lift your arms a few inches off the floor, keeping them straight and your thumbs pointed upward.
- 4With control, sweep both arms outward and downward in a wide arc — like hands moving on a clock from 12 toward 3 and 9.
- 5Continue the arc until your arms reach your sides, parallel to your torso with thumbs pointing up.
- 6Reverse the movement, sweeping your arms back along the same arc overhead to the starting position.
- 7Complete the rep without letting your arms touch the floor at any point during the arc.
- 8Repeat for the prescribed number of repetitions, maintaining a slow, controlled tempo in both directions.
Consejos de técnica
- Keep your arms lifted throughout the entire arc — dropping them to the floor between reps removes tension from the deltoids and synergists.
- Rotate your thumbs upward as your arms move to your sides; this external rotation engages the posterior deltoid and infraspinatus more effectively.
- Avoid shrugging your shoulders toward your ears — focus on keeping the trapezius lower fibers active to depress the scapulae.
- Move slowly through the full arc rather than using momentum; a 3–4 second sweep in each direction yields better shoulder stability gains.
- If you feel pinching in the shoulder, reduce the range of motion until mobility improves.
Errores comunes
- Resting the arms on the floor between reps, which breaks the time under tension and reduces the training stimulus on the deltoids.
- Bending the elbows during the arc, which shortens the lever arm and shifts load away from the lateral and posterior deltoids.
- Lifting the chest and overextending the lower back to raise the arms higher, placing unnecessary stress on the lumbar spine.
- Moving too quickly through the arc and relying on momentum rather than controlled muscle contraction, reducing shoulder stability benefits.
- Allowing the shoulders to roll forward at the top position, which limits the range of motion and decreases engagement of the serratus anterior and trapezius.
Preguntas frecuentes
What muscles does Lying Around the World work?
The primary muscles are the lateral and posterior deltoids. Supporting work comes from the infraspinatus, teres minor, trapezius lower and middle fibers, latissimus dorsi, and serratus anterior.
Is Lying Around the World suitable for beginners?
Yes. Because it uses only bodyweight and requires no equipment, it is accessible for most fitness levels. Beginners should start with a limited arc and slow tempo to build control before progressing to a full range of motion.
How does this exercise differ from a standard prone Y-T-W raise?
Prone Y-T-W raises hold static positions at specific angles, while Lying Around the World sweeps the arms continuously through a full arc, loading the deltoids and scapular stabilizers across a longer range of motion in a single rep.
How many reps and sets should I do?
Two to four sets of 10–15 controlled reps is a common starting point. Because the movement emphasizes endurance and stability over raw strength, higher rep ranges with strict form are generally more effective than low-rep heavy loading.
Can I add resistance to make it harder?
Light dumbbells or resistance bands can be added once you can complete the full arc with control. Keep the load minimal — even small weights become demanding across the full range at slow tempos.
