Skip to main content
Also known as: Reverse snow angel, Prone swimmer, Handcuffs.

​
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

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

​
Muscles

Strength

Primary

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

​
Equipment

Ground (hands or body)
Ground (hands or body)

​
Appears in

Joint movements

​
Regressions

e0a8

Arms circles

Beginner
e0z9

Floor I raise

Beginner
e0zb

Floor Y raise

Beginner
w01i

Flow IYTW

Novice
e0za

Floor I hold

Beginner
e0zc

Floor Y hold

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.