Underhand Draw Circle
Gently mobilize your shoulders with controlled, underhand circles. Improve flexibility and warm up muscles with this simple exercise.
The Underhand Draw Circle mainly works the chest and shoulders, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Underhand Draw Circle Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Underhand Draw Circle Variations and Alternatives
How to do the Underhand Draw Circle
Underhand Circle Draw for Shoulders
Starting Position:
Stand upright with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
Engage your core for stability.
Arm Positioning:
Extend your arms out in front of you at shoulder height.
Palms should face upward (underhand grip).
Movement:
Begin to draw small circles in the air with your hands, making sure to keep your arms straight.
Move your arms in a circular motion forward for about 10-15 seconds.
Maintain a controlled and smooth motion.
Reverse Direction:
After completing the forward circles, switch directions.
Now draw small circles backward for another 10-15 seconds.
Breathing:
Inhale deeply through your nose as you prepare to start.
Exhale gently as you perform the circular movements.
Repetitions:
Aim to complete 2-3 sets of forward and backward circles.
Cool Down:
Gently lower your arms and shake them out to release any tension.
Tips:
Keep a soft bend in your elbows to avoid strain.
Focus on moving from your shoulders rather than your wrists.
Ensure that your circles are small and controlled for best results.
Underhand Draw Circle FAQs
What muscles does the Underhand Draw Circle work?
The Underhand Draw Circle mainly works the chest and shoulders, with help from the back and traps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Underhand Draw Circle?
None. The Underhand Draw Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Underhand Draw Circle go on?
It belongs on push day in a push/pull/legs routine.
What are some Underhand Draw Circle variations and alternatives?
Similar exercises include the Forward Arm Circles, Bodyweight Rear-Delt Circle, Bouncing Draw Circle and Elbow Arm Circles.
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