Back · Bodyweight
Roll Around the World Lying on Floor
How to do the roll around the world lying on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back with a foam roller under your upper back. Sweep your arms in a wide arc from your sides to overhead while keeping the roller in contact, working the whole upper-back and shoulder region through the range. Move slowly and pause where it feels tight.
- 1Release across the upper back and shoulders
- 2A smooth sweep through the full arm arc
- 3Tight spots loosening as the arms travel
Common mistakes
- Don't let the lower back arch off the floor
- Avoid speeding through the arm sweep
- Don't roll up onto the neck
Muscles worked
The roll around the world lying on floor mainly works the mid traps, with the lats, upper traps, lower traps, and rear delts assisting.
- Mid TrapsPrimary
- LatsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- Upper AbsMinor
- Front DeltsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the roll around the world lying on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.