Weighted Angel Of Death
This back exercise mainly works your erector spinae and lower back, with help from your rhomboids, teres major and teres minor. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Weighted Angel Of Death
Lying face-down, hold dumbbells with arms extended forward. With feet off the ground, circle the weights outwards, rotating your grip, and move them towards your back. Then, circle them back to the front, adjusting grip accordingly.
Common mistakes
Avoid abrupt movements. Ensure fluid motion, and keep the neck in a neutral position.
Breathing
Inhale as you start the circular motion, exhale as you complete one circle. Repeat.
Muscles worked
Primary Muscles
Erector Spinae, Lower Back
Secondary Muscles
Rhomboids, Teres Major, Teres Minor, Infraspinatus, Traps, Shoulders, Latissimus Dorsi, Hamstrings, Gluteus Maximus, Adductors
