About this exercise
A shoulder mobility drill where both hands are interlocked into fists and large, controlled circles are drawn in the air by rotating from the shoulders, warming up and loosening the shoulder joints and surrounding musculature.
Interlocked Fist Circle Draw
Step by step instructions, muscle activation and variants for the Interlocked Fist Circle Draw.
EasyFront shouldersSide shoulders
How to Perform
- Stand upright with feet shoulder-width apart and a tall, neutral spine
- Interlock the fingers of both hands and form a double fist
- Extend your arms in front of you at chest height
- Begin drawing large, slow circles with your fists by rotating from the shoulder joints
- Complete the prescribed number of circles in one direction
- Reverse the direction and complete the same number of circles
Muscle Activation
Primary
Front shouldersSide shoulders
Secondary
Rear shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Interlocked Fist Circle Draw
The Interlocked Fist Circle Draw is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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