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Shoulders · Body Weight
Reverse Prayer
Reverse Prayer is an intermediate compound yoga exercise that works the delts (shoulders), with the forearms 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
- Chest
Secondary muscles
- Forearms
How to do Reverse Prayer
- Stand or sit tall.
- Bring your hands behind your back and join your palms with your fingers pointing up.
- Press your palms together and open your chest.
- Hold, breathing slowly.
Form tips
- Hold opposite elbows as an easier version.
- Keep your shoulders back.
Reverse Prayer alternatives
More delts exercises
Reverse Prayer FAQ
What muscles does Reverse Prayer work?
Reverse Prayer mainly works the delts in the shoulders. The forearms work as secondary muscles.
What equipment do you need for Reverse Prayer?
None. Reverse Prayer is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Reverse Prayer 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 Reverse Prayer good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Reverse Prayer 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 Reverse Prayer?
Other exercises for the delts include Band Reverse Fly, Reverse Machine Fly (Variation 2), Reverse Machine Fly and Dumbbell Seated Reverse Close Grip Press.
For developers
Use Reverse Prayer 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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