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Shoulders · Body Weight
Criss Cross Bow Tie Pose
Criss Cross Bow Tie Pose is an intermediate compound yoga exercise that works the delts (shoulders), with the middle back and rotator cuff assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Shoulders · Posterior Deltoids
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Rotator Cuff · Infraspinatus, Teres Minor
How to do Criss Cross Bow Tie Pose
- Lie face down with your legs extended. Cross one arm over the other, palms facing down.
- Walk your hands out in opposite directions as far as possible, dipping your head and chest toward the floor.
- Relax your shoulders and hold the position until you feel a comfortable stretch across the back of your shoulder and upper back.
- Release the stretch slowly and repeat with the opposite arm crossed underneath.
Form tips
- Stretch only until you feel a gentle pull across the shoulder and upper back.
- Keep both shoulders relaxed throughout the stretch.
- Avoid lifting your torso or twisting your hips.
- Inhale slowly and exhale as you relax into the position.
Criss Cross Bow Tie Pose alternatives
More delts exercises
Criss Cross Bow Tie Pose FAQ
What muscles does Criss Cross Bow Tie Pose work?
Criss Cross Bow Tie Pose mainly works the delts in the shoulders (Posterior Deltoids, Trapezius and Rhomboids). The middle back and rotator cuff work as secondary muscles.
What equipment do you need for Criss Cross Bow Tie Pose?
None. Criss Cross Bow Tie Pose is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Criss Cross Bow Tie Pose should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Criss Cross Bow Tie Pose good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Criss Cross Bow Tie Pose burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Criss Cross Bow Tie Pose?
Other exercises for the delts include Barbell Behind the Back Push Press Single Arm Balance, Barbell Hang Clean, Dumbbell Hang Power Clean and Barbell Snatch Balance.
For developers
Use Criss Cross Bow Tie Pose in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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