Quick Answer
Reverse Snow Angel is a beginner strength exercise that targets your upper back and shoulders. It uses only your bodyweight. Lie face down with arms at your sides, palms down.
Video Tutorial
How to Perform the Reverse Snow Angel
- 1
Lie face down with arms at your sides, palms down.
- 2
Lift your chest and arms slightly off the ground.
- 3
Sweep your arms overhead in an arc, like making a snow angel.
- 4
Keep your arms straight and off the ground throughout.
- 5
Return arms to your sides in the same arc motion.
- 6
Squeeze your shoulder blades together throughout the movement.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Reverse Snow Angel isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Reverse Snow Angel work?
The Reverse Snow Angel primarily works your upper back and shoulders. Secondary muscles include the traps and lower back.
What equipment do I need for the Reverse Snow Angel?
The Reverse Snow Angel needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Reverse Snow Angel suitable for beginners?
Yes. The Reverse Snow Angel is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Reverse Snow Angel should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Reverse Snow Angel every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train upper back and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.