Lying prone snow angel (Reverse snow angel, Prone swimmer, Handcuffs)

Muscles

• Rhomboid major
• Middle trapezius
• Lower trapezius
• Serratus anterior
• Posterior deltoid
• Teres minor
• Teres major
• Latissimus dorsi
• Triceps brachii (long head)

Technique

1. Lie down prone on the floor with the arms extended over your head, palms facing down
2. Engage your back and buttocks and lift the head and the arms off the floor.
3. Bring the arms down and behind the back in a circular motion, palms now facing upwards.

Form tips

1. Do not arch your back or neck. Look down and engage the buttock and the back muscles to lift your upper body.
2. Keep the feet on the floor.

Similar Exercises

• Floor I raise
• Floor Y raise
• Flow IYTW
• Floor I hold
• Floor Y hold

Equipment

• Ground (hands or body)