Exercise guide
Interlock Fist Circle Draw
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This dynamic mobility exercise improves shoulder range of motion while activating the deltoids and pectorals through constant isometric tension. It is highly effective for warming up the shoulder girdle and enhancing mind-muscle connection in the upper body.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Interlock your fingers firmly in front of your chest with your palms facing your body.
- Roll your shoulders back and down, engaging your core to maintain a neutral spine.
How to do it
- Extend your arms forward and begin drawing a large, controlled circle in front of your body.
- Inhale as you sweep your hands upward toward the ceiling, and exhale as you bring them down toward your hips.
- Maintain constant outward tension by trying to pull your hands apart while keeping the fingers interlocked.
- Perform the movement at a slow, deliberate tempo, completing all reps in one direction before reversing.
Form checklist
- Keep your elbows slightly soft but do not change the bend throughout the circle.
- Ensure your torso remains stationary; do not lean forward or backward as your arms move.
- Keep your shoulders depressed and away from your ears, especially at the top of the circle.
- Maintain a firm grip and consistent outward pull to keep the muscles under tension.
Pro tips
- Focus on the 'pulling' sensation to maximize activation in the rear deltoids and upper pectorals.
- Imagine you are moving your hands through thick water to create internal resistance and improve control.
Make it harder
- Slow the tempo down to 10 seconds per full rotation to increase time under tension.
- Perform the exercise while holding a deep squat to challenge your core stability and lower body endurance.
Frequently asked
- What muscles does the interlock fist circle draw work?
- The interlock fist circle draw primarily targets the deltoids and pectorals, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the interlock fist circle draw?
- The interlock fist circle draw requires no equipment — just your body weight.
- Is the interlock fist circle draw good for beginners?
- Yes. The interlock fist circle draw is a beginner-friendly movement and a strong foundation to build on.