Smart Workout Diary

Reverse Snow Angel

The Reverse Snow Angel is a prone, bodyweight shoulder and upper-back exercise in which the arms sweep along the floor from overhead toward the hips. It trains the rear shoulders, upper back, and muscles that help control shoulder-blade movement. It can support postural awareness, shoulder mobility, and upper-body muscular endurance.

Demonstration

Reverse Snow Angel — demonstration 1
Reverse Snow Angel — demonstration 2

Instructions

  1. Set up: Lie face down on the floor with your legs straight, forehead lightly resting on the floor, and arms extended overhead with palms facing down.
  2. Brace gently: Keep your neck long, draw your shoulder blades slightly down and back, and lightly engage your abdomen without lifting your ribs.
  3. Sweep the arms: Keeping the elbows mostly straight, lift the hands just off the floor if comfortable and slowly arc the arms out to the sides and down toward your hips.
  4. Return with control: Reverse the arc to bring the arms overhead. Move smoothly, keep the shoulders away from the ears, and stop if you feel sharp pain or pinching.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a small range first: Keep the sweep within a comfortable shoulder range and gradually increase it as control improves.
  2. Avoid shrugging: Think of lengthening the neck and sliding the shoulder blades toward the back pockets.
  3. Prioritize control: Use a slow, smooth motion rather than lifting the chest or swinging the arms.
Exercise library