Reverse Snow Angels

Reverse snow angels work wonders for your upper back and posterior delts. This move mimics the motion of snow angels but on your stomach, targeting posture and shoulder strength. It's a great way to enhance mobility while keeping your shoulders healthy.

Add it to your at-home shoulder workout for better posture and stronger support muscles. They activate key muscles that support shoulder stability and alignment.

Incorporating this exercise regularly helps counteract poor posture from sitting, improving both posture and shoulder health over time. It is also a recommendation for postural and rigidity correction for people with Parkinson’s disease.

How To Do

  1. Lie face down on a mat with arms at your sides, palms facing up.
  2. Engage your core and squeeze your glutes to stabilize your body.
  3. Slowly lift your chest and arms off the ground, keeping your legs down.
  4. Move your arms out to the sides, forming a T-shape with your body.
  5. Continue the motion, bringing your arms overhead to form a Y-shape. As you move your arms, rotate your shoulders so your palms face down at the top of the movement.
  6. Reverse the movement, bringing your arms back down to your sides.
  7. Lower your chest and arms to the starting position.
  8. Repeat for the desired number of repetitions.

Tips From Expert

  • Use a mat or padded area to improve exercise comfort.
  • Your body should be in a straight line with your arms and legs tucked in. This ensures a stable body position as you bring your arms out.
  • Keep your head facing the floor. Avoid bringing your head up or into your chest to limit neck strain and injury.
  • Rotate your palms as you bring your arms overhead. This limits wrist stress and ensures a smooth motion.
  • Avoid sticking your glutes out or bringing your chest off the mat. This ensures a safe exercise position.

Optimal Sets and Reps

The ideal sets and reps for reverse snow angels depend on your training goals and fitness level.

Training Type Sets Reps
Strength Training 3–4 8–12
Hypertrophy 3–5 12–15
Endurance Training 2–3 15–20
Power Training 3–4 6–8 (Explosive)
Optimal Sets & Reps of Reverse Snow Angels

How to Put in Your Workout Split

Reverse snow angels are a powerful exercise to incorporate into any workout routine. They effectively strengthen your upper back and posterior delts. This is essential for improving posture and shoulder stability.

This movement is versatile and can be added as part of a warm-up or focused back and shoulder workout. Aim to include reverse snow angels 2–3 times per week for balanced training and long-term results.

You can program reverse snow angels based on your specific goals. Add them to your warm-up to activate key muscles before upper body lifts. This ensures better performance and implies reduced injury risk based on flexibility gains.

Alternatively, use them as a finisher at the end of your workout to fine-tune your delts and upper back. Both approaches enhance posture and muscle endurance and can be incorporated into your shoulder workouts.

For beginners, start with 2–3 sets of 8–12 reps, focusing on controlled movements. Prioritizing proper form is crucial to maximize the exercise's benefits and avoid strain.

As you build strength and endurance, adjust your sets and reps to challenge your muscles further. This is called progressive overload, a principle used to continue progressing toward your goals. Regular practice will help you develop a strong, stable upper body.

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Primary Muscle Groups

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Posterior Deltoid

The posterior deltoid, at the back of your shoulder, is key during reverse snow angels. This exercise drives muscle activation, with studies showing up to 51% engagement in similar movements. Strengthening the posterior delts enhances shoulder stability and posture while boosting upper body aesthetics.

Reverse snow angels build functional strength, too. A strong posterior deltoid supports better shoulder alignment, improves shoulder blade control, and reduces injury risk. Consistent training improves performance in pulling motions and overhead activities.

Incorporate this exercise to target weak points and enhance your upper body routine. You can combine reverse snow angels with other back workouts at home for balanced development.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Upper Trapezius, Middle Trapezius, And Lower Trapezius

The trapezius muscle, divided into upper, middle, and lower sections, is key during reverse snow angels. The upper trapezius helps lift the shoulders, while the middle and lower portions retract and depress the shoulder blades.

Research shows up to 54% activation of these muscles during similar exercises. This makes reverse snow angels excellent for building strength and stability in the upper back.

Latissimus Dorsi

Your lats, or latissimus dorsi, are crucial for smooth, controlled motions during the exercise. While not the primary focus, these large back muscles stabilize the shoulders and assist arm movements. Studies reveal that the lats can be activated up to 85% in similar movements, such as prone shoulder extension.

Erector Spinae

The erector spinae muscles, running along your spine, work isometrically to maintain posture. They ensure spinal stability throughout the movement, with engagement levels reaching 14% during comparable exercises, like shoulder scaption. Strong erector spinae muscles support a healthier, more stable back.

Serratus Anterior

Lastly, the serratus anterior plays a vital role during the arm-raising phase. This muscle helps protract and stabilize your shoulder blades, which is critical for proper scapular motion. Activation levels can reach 76% during movements like reverse snow angels in shoulder scaption. This supports shoulder health and mobility.

Incorporating reverse snow angels targets multiple muscles, promoting strength, posture, and stability. Focus on proper form to maximize these benefits.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Chair Inverted Row

Arm Circle

Cross-Body Shoulder Stretch

Bear Crawl

Bent-over Rear Delt Fly

Reverse Iron Cross Push-Up

Handstand Push-Up

Prone T Raise

Prone W Raise

Threading The Needle

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Face Pull

Rear Delt Fly Machine

Standing Cable Rear Delt Fly

Resistance Band Pull Apart

Cable Standing Y Raise

Dumbbell Bent-Over Rear Delt Fly

Resistance Band Face Pull

Inverted Row

Lying Dumbbell One-Arm Rear Lateral Raise

Side Lying Dumbbell Rear Delt Raise

Who Should Do?

People With Poor Posture

Reverse snow angels are great for improving posture, especially for those with rounded shoulders or forward head posture. This exercise strengthens the upper back muscles, helping reverse slouching and promoting better alignment.

By practicing reverse snow angels regularly, you encourage better posture and reduce the risk of postural issues over time. The exercise also supports shoulder health and stability by targeting muscles that maintain proper alignment.

For example, research suggests this could be particularly helpful in the dentistry field. Dentists are at higher risk for musculoskeletal disorders due to prolonged poor and repetitive postures of the neck and back. Implementing ergonomic tools, postural exercises, and improving work habits can decrease stress on the body, improving career longevity. 

Consistent training with reverse snow angels helps prevent discomfort and injury caused by poor posture, promoting better movement and confidence.

Overhead Athletes

Reverse snow angels are a game-changer for athletes in swimming, tennis, or volleyball. This exercise boosts shoulder stability and strength, which is essential for overhead movements. 

It helps control the shoulder blade, which maximizes shoulder health. Stronger shoulders mean better performance and reduced injury risk during intense gameplay. This is important because an estimated 30% of shoulder injuries are in overhead athletes. 

Incorporating reverse snow angels into training builds endurance and supports powerful, controlled motions. Athletes can improve their range of motion and protect joints from strain. Regular practice helps maintain shoulder health, ensuring peak performance in their sport.

People With Desk Jobs

If you sit at a desk for long hours, reverse snow angels can help counteract the effects. This exercise opens up the chest and strengthens the upper back. It’s perfect for improving posture after hours of sitting.

Regular practice of reverse snow angels helps undo the tightness and imbalance caused by sitting all day. It stretches and activates the muscles that support a healthy posture. 

It is a good addition to bodyweight shoulder exercises that can be done during work breaks. With consistent effort, you can feel more aligned and energized throughout your day.

Who Should Not Do?

People With Acute Shoulder Injuries

Avoid reverse snow angels if you have a recent or unhealed shoulder injury. The movement may aggravate your condition. Always consult a medical professional before adding this exercise to your routine.

Pushing through shoulder pain can delay healing and worsen the injury. Focus on recovery first, and follow your healthcare provider’s advice. Once cleared, reverse snow angels can help strengthen and stabilize the shoulder for long-term health.

People With Recent Neck Or Back Injuries

Avoid reverse snow angels if you have a recent neck or back injury. The exercise involves spinal extension and arm movements that may worsen your condition.

Focus on gentle, controlled exercises recommended by your physical therapist, such as walking or modified stretches. Avoid high-impact activities and sudden movements that stress the injured area.

Allow proper time for recovery before reintroducing exercises. Gradually add movements under professional guidance to prevent further injury and promote healing.

Pregnant Women

Pregnant women should approach reverse snow angels with caution. While exercise is beneficial, modifications are often needed.

The prone position may be uncomfortable and unsafe, especially in the later stages of pregnancy. Focus on safer alternatives like walking, swimming, or stationary cycling.

These activities offer cardiovascular benefits and strengthen core muscles without putting stress on the body. Always consult your obstetrician before starting any exercise routine, and avoid lying flat on your back for long periods.

Benefits Of The Reverse Snow Angels

Improves Posture

Reverse snow angels target muscles that support proper posture, including the posterior deltoids and upper back.

Regular practice strengthens these muscles, helping to improve posture and reduce the effects of prolonged sitting.

They counteract the strain from hunching over devices, promoting better alignment and stability. Add them to your routine for improved posture and a healthier back. 

Enhances Shoulder Mobility

Reverse snow angels improve shoulder mobility by engaging the rotator cuff muscles and enhancing scapular stability.

Better scapular control increases shoulder range of motion, leading to improved performance in daily activities and sports.

Regular practice helps prevent shoulder injuries by strengthening key muscles and promoting smooth movement. Include this exercise to boost shoulder health and performance. 

Low-Impact And Joint-Friendly

Reverse snow angels are a low-impact exercise that’s easy on the joints. This makes them ideal for all fitness levels.

They’re especially good for individuals with joint sensitivities, offering a gentle way to build strength and stability.

There is no need to worry about strain or discomfort. Reverse snow angels strengthen muscles without putting excessive pressure on the joints.

Frequently Asked Questions

What muscles do reverse snow angels work?

Reverse snow angels primarily target the posterior deltoids, trapezius, and upper back. They also engage the latissimus dorsi, erector spinae, and serratus anterior.

How many reverse snow angels should I do?

Aim for 2–3 sets of 8–15 reps based on your fitness level and goals. Beginners can start with fewer reps and gradually increase as strength improves. Focus on controlled movements for maximum benefit.

Why do track athletes do snow angels?

Track athletes use snow angels to build upper body strength and enhance shoulder mobility. The exercise also helps maintain proper posture, contributing to better performance in events.

Can I do reverse snow angels every day?

Reverse snow angels are safe to do frequently, but allow 24–48 hours for muscle recovery. Incorporate them 2–3 times a week for optimal results. This gives muscles time to recover and grow stronger.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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