Reverse Snow Angel

Lying face down and sweeping the arms like a snow angel — strengthens the upper back and rear shoulders with just body weight.

Setup

Lie face down with arms extended by your sides, palms down, forehead resting gently on the floor.

How to do it

1. Sweep your arms up and out to the sides, like making a snow angel, lifting them off the floor.
2. Bring your arms overhead as far as comfortable.
3. Reverse the motion back down to the starting position with control.
4. Keep the chest lightly lifted and neck neutral throughout.

Common mistakes

• Cranking the neck up to look forward.
• Rushing the sweep instead of moving with control.
• Letting the lower back arch excessively.

Scale it

Easier: Reduce the range of the sweep.

Harder: Add light weights, or pause at the top of the sweep.

Pairs well with