How many reps of the cable around-the-world should you do when you are new to the exercise?

Start with two to three sets of 10 to 12 slow reps at a light weight, since this is a finishing isolation move, not a strength builder. Keep the load light for good; going heavier here mostly just recruits the shoulders instead of building more chest.

What can you use instead of a cable machine for the around-the-world?

Two light resistance bands anchored low on each side let you sweep through a similar wide arc with constant tension. Light dumbbells can mimic the path lying on an incline bench, though standing with dumbbells loses tension at the top of the arc where cables would keep pulling.

What is the cable around-the-world for, and when is it the wrong choice?

It's an isolation finisher that stretches and squeezes the chest through a long arc, good for adding detail work after heavier pressing. It's the wrong choice as a main chest movement, since the load has to stay light and won't build raw pressing strength the way a bench press or dip will.

Intermediate

Cable Around-the-World

This isolation move takes the pec through a long, curved path that keeps tension on the fibers across their entire range of pull, with the low-to-high sweep loading the upper chest hardest. It carves out the upper and outer chest and builds control through a big stretch, so keep the weight light and the arc smooth. Treat it as a finisher rather than a heavy movement.

Equipment: Cables
Body part: Chest
Type: Strength
Browse by muscle: Pectoralis Major Clavicular
Browse by movement: Horizontal Adduction

How to do it

1
Set both pulleys to their lowest position and grab a handle in each hand.
2
Stand tall between the stacks with arms down at the sides of your hips, a soft bend in the elbows.
3
Keep that fixed elbow angle and sweep both handles out and up in a wide arc.
4
Bring the handles toward each other above and in front of your head, squeezing the chest.
5
Reverse the same arc under control back down to your hips.
6
Keep the movement slow so momentum does not take over.

Tips

Hold the elbow angle constant the entire time; bending and straightening turns it into a press.
Use a light load and a smooth path so the shoulders are not yanked at the top or bottom.
Keep your ribs down and torso still so the arms, not a body sway, move the weight.

Variations

Common mistakes

The elbows bend more at the top of the arc to help finish the movement, which quietly turns the isolation move into a press.
Loading the pulleys heavy enough that the torso has to lean or sway to move the handles takes tension off the chest and turns it into a whole-body heave.
The shoulders get yanked forward at the very top and bottom of the arc where the cables pull hardest, instead of controlling that range.
Once the arc gets fast, momentum carries the handles instead of the pecs, so the muscle stops working for most of the rep.

Frequently asked

How many reps of the cable around-the-world should you do when you are new to the exercise?: Start with two to three sets of 10 to 12 slow reps at a light weight, since this is a finishing isolation move, not a strength builder. Keep the load light for good; going heavier here mostly just recruits the shoulders instead of building more chest.
What can you use instead of a cable machine for the around-the-world?: Two light resistance bands anchored low on each side let you sweep through a similar wide arc with constant tension. Light dumbbells can mimic the path lying on an incline bench, though standing with dumbbells loses tension at the top of the arc where cables would keep pulling.
What is the cable around-the-world for, and when is it the wrong choice?: It's an isolation finisher that stretches and squeezes the chest through a long arc, good for adding detail work after heavier pressing. It's the wrong choice as a main chest movement, since the load has to stay light and won't build raw pressing strength the way a bench press or dip will.

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