Shoulders · Bodyweight
Interlock Fist Circle Draw
How to do the interlock fist circle draw, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Stand tall and clasp both hands together in front of you, interlocking your fingers or fists. Keeping your arms extended, draw large slow circles in the air with your joined hands, moving from the shoulders to take each shoulder through its full range. Reverse the direction halfway through the set.
- 1Your shoulders moving smoothly through a full circle
- 2A gentle stretch at the edges of the range
- 3Your core staying steady as the arms travel
Common mistakes
- Shrugging your shoulders up toward your ears
- Forcing the circle through any pinch or pain
- Leaning your torso to swing the arms around
Muscles worked
The interlock fist circle draw works the upper traps, front delts, and side delts.
- Upper TrapsSupport
- Front DeltsSupport
- Side DeltsSupport
- ForearmsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Rear DeltsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the interlock fist circle draw 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.