How to do the Reverse Snow Angel
Primary: Rear Delts, Upper Back · also works Traps, Lower Back. Also called: prone snow angel, floor angel.
Step by step
- 1
Lie face down with your forehead on the mat, arms by your sides, palms facing down.
- 2
Squeeze your shoulder blades together and lift your arms a few centimetres off the floor.
- 3
Keeping the arms lifted, sweep them slowly out and overhead in a wide arc, like making a snow angel.
- 4
Pause overhead, then sweep them back down to your hips without letting the hands touch the floor.
- 5
Lower the arms only after the last rep.
Coaching cues
- Thumbs point up throughout to keep the shoulders externally rotated
- Keep the neck long; look at the mat
- Move slowly: the burn in the rear delts is the point
Common mistakes
- Lifting the chest and arching the lower back
- Letting the hands drop to the floor between reps
- Rushing the arc
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Reverse Snow Angel alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Reverse Snow Angel work?
Primary: Rear Delts, Upper Back. Secondary: Rear Delts, Upper Back, Traps, Lower Back
How many sets and reps of Reverse Snow Angel should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Reverse Snow Angel?
Same movement pattern, different equipment: Prone Y Raise, Band Pull-Apart, Rear Delt Fly, Face Pull, Band Face Pull, Reverse Pec Deck.
Is the Reverse Snow Angel good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.