Exercise guide
Underhand Circle Draw
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation movement targets the anterior deltoids and upper pectorals through a continuous rotational pattern, improving shoulder stability and muscular endurance. It is highly effective for warming up the shoulder girdle and maintaining constant tension without external load.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in the knees for stability.
- Extend your arms straight out in front of your body at shoulder height.
- Rotate your wrists so your palms are facing directly upward (supinated grip).
How to do it
- Begin drawing small, controlled circles (about the size of a dinner plate) with your fingertips in a clockwise direction.
- Maintain a slow, steady tempo, breathing deeply and rhythmically throughout the movement.
- Keep your arms fully extended and parallel to the floor, ensuring the rotation occurs entirely at the shoulder joint.
- Switch to a counter-clockwise direction halfway through your set to ensure balanced muscle engagement.
Form checklist
- Keep your shoulders depressed and pulled back, avoiding the urge to shrug toward your ears.
- Maintain a neutral spine and engaged core to prevent your torso from swaying.
- Ensure your elbows remain locked to keep the tension on the deltoids and chest.
- Keep the circles small and precise rather than large and floppy.
Pro tips
- Create 'internal resistance' by imagining you are moving your arms through thick honey to increase muscle fiber recruitment.
- Focus on squeezing your inner chest together as your hands reach the innermost point of the circle.
Make it harder
- Hold a light pair of dumbbells or even small water bottles to significantly increase the gravitational load.
- Slow the tempo down to a 'super-slow' count to maximize time under tension.
Frequently asked
- What muscles does the underhand circle draw work?
- The underhand 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 underhand circle draw?
- The underhand circle draw requires no equipment — just your body weight.
- Is the underhand circle draw good for beginners?
- Yes. The underhand circle draw is a beginner-friendly movement and a strong foundation to build on.