Bodyweight Training

Reverse Snow Angels exercise

Reverse snow angels are a bodyweight back exercise that strengthens the rear delts, rhomboids, and traps while improving shoulder mobility and posture. This movement mimics the motion of making a snow angel but facedown, engaging the entire upper back through a full range of motion.

Reverse Snow Angels exercise demonstration

How to perform Reverse Snow Angels

  1. Lie face down on the floor or a mat with your arms extended overhead and palms facing down.
  2. Engage your glutes and lift your chest slightly off the ground to activate your upper back.
  3. With straight arms, sweep them down and outward in a wide arc, bringing them toward your sides.
  4. Squeeze your shoulder blades together at the end of the movement, keeping your arms off the ground.
  5. Reverse the motion slowly, returning your arms overhead to the starting position.
  6. Repeat for the desired number of repetitions, maintaining controlled movement and steady breathing.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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