Face-Down Snow Angels

Muscles Worked

Primary

Back

Secondary

Shoulders

Quick Cues

1

Lie face down

2

Raise arms overhead like snow angels

3

Squeeze upper back

4

Slow controlled movement

Equipment Needed

Bodyweight

Lie face down on the floor with arms at your sides, palms facing down.
Lift your chest, arms, and legs slightly off the floor.
Sweep your arms overhead in a wide arc (like making a snow angel) while keeping them off the ground.
Bring your arms all the way above your head until your hands meet.
Reverse the arc to bring your arms back to your sides.
Keep your glutes and lower back engaged throughout.
Repeat for the desired number of repetitions.

Common Mistakes

Not keeping the arms and legs straight

Lifting the chest off the floor

Holding the breath

Pro Tips

Lie face down on a bench and make Y, T, and W shapes with your arms

Use light dumbbells or no weight at all to focus on activation

This builds scapular stability and rotator cuff strength

Your Progress

Variations

Face Pull

Band Pull-Apart

External Rotation