How to Do Reverse Snow Angels: Form & Benefits
Master the Reverse Snow Angel to strengthen your traps and improve posture with this step-by-step bodyweight guide.
How to Perform
- Lie face down on a flat surface with your legs straight and your forehead resting lightly on the floor.
- Extend your arms out to your sides with your palms facing down or toward the floor.
- Lift your hands and chest slightly off the ground by engaging your upper back and squeezing your shoulder blades together.
- Slowly sweep your arms in a wide arc toward your hips while maintaining a constant height above the floor.
- Rotate your hands as they move so that your palms face upward by the time they reach your thighs.
- Reverse the movement along the same wide arc to return your arms to the starting position above your head.
- Keep your neck neutral and your core engaged throughout the entire range of motion.
Common Mistakes
- Arching the lower back excessively instead of using the upper back
- Shrugging the shoulders toward the ears during the sweep
- Allowing the hands to touch the floor mid-repetition
- Moving too quickly and using momentum rather than muscle tension
Muscles Worked
Primary movers
- Trapezius
Stabilizers
- Rhomboids
- Rear Deltoids
- Erector Spinae
- Latissimus Dorsi
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Trapezius · Back