Modified Prone Snow Angels on Bench
Improves scapular control and rear-delt activation with a snow-angel pattern.
BackBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: upper back & rear delts. Secondary: shoulders |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~29 kcal |
How to do it
- Lie face down on a bench with arms at the sides.
- Sweep the arms overhead and back down in a snow-angel motion.
- Keep the neck neutral and squeeze the shoulder blades.
- Move with control.
- Repeat for desired reps.
Equipment
- Bench
Coaching tips
Benefits
Improves scapular control and rear-delt activation with a snow-angel pattern.
Common mistakes
Avoid lifting the chest too high or using momentum.
Make it harder
Add light weights or slow the movement.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you sweep the arms, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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