Reverse Snow Angels

A controlled bodyweight movement designed to strengthen the upper back and improve shoulder control.

Difficulty Beginner
Reps 8–15
Equipment None

🎯 How To Perform

Lie face down on a comfortable surface with your arms extended beside your head. Slowly sweep your arms outward and downward toward your sides, then return them to the starting position. Keep the movement smooth and focus on moving through your shoulders rather than rushing through the repetition.

Step-by-Step

1

Get Into Position

Lie face down with your legs extended comfortably behind you. Place your arms straight overhead with your palms facing toward the floor.

2

Keep Your Head Neutral

Look toward the floor and keep your neck relaxed. Avoid lifting your head to watch your hands.

3

Sweep Your Arms

Slowly move your arms outward and around toward your hips. Keep your movements controlled and comfortable.

4

Squeeze Your Upper Back

As your arms move toward your sides, gently draw your shoulder blades back and down.

5

Return Slowly

Reverse the movement and bring your arms back overhead. Complete the repetition without dropping or swinging your arms.

💪 Muscles Worked

Reverse Snow Angels primarily challenge the muscles responsible for controlling your shoulder blades and upper back. Your shoulders and core also help maintain a stable position while you perform the movement.

Upper Back
Rear Shoulders
Trapezius
Rhomboids
Core

⭐ Form Tip

Controlled is better than rushed. Do not swing your arms quickly from one position to another. Instead, move slowly enough that you can feel your shoulder blades working throughout the movement. You do not need a huge range of motion. A comfortable range with good control is more important.

💪 Strength & Progress

Begin with approximately 8–15 controlled repetitions.

Once the movement becomes easier, gradually increase your repetitions while maintaining the same level of control.

You can also make the exercise more challenging by slowing down each repetition or adding a short pause when your arms reach your sides.

⚠️ Safety First

Perform the exercise on a stable, comfortable surface.

Keep your neck relaxed and avoid forcing your shoulders through a range of motion that feels uncomfortable.

If you experience sharp, sudden, or unusual pain, stop the exercise.

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