Prone Snow Angel
Lying face down with the chest just off the floor, sweep straight arms from overhead round to your hips and back, like a snow angel. Strengthens the upper back and rear shoulders and improves shoulder mobility.
Primary muscles
- Traps (Trapezius)
- Rhomboids
- Rear Delts
Secondary muscles
- Rotator Cuff
- Lower Back (Erector Spinae)
- Sets
- 2–3
- Reps
- 8–12
- Rest
- 30–45s
How to perform
Starting position
Lie face down with legs long, forehead hovering just off the floor, arms by your sides with palms down.
Lift the chest and arms a few centimetres off the floor and squeeze the shoulder blades together.
Sweep the straight arms out to the sides and round until they are overhead, keeping them off the floor.
Pause, then sweep back down to the hips.
Keep the neck long throughout.
Breathing: Inhale as the arms go overhead, exhale as they return.
Coaching tips
Arms hover the whole time
Thumbs lead overhead
Shoulders away from the ears
Common mistakes
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.