How to Do Criss Cross Bow Tie Pose

Criss Cross Bow Tie Pose is a shoulders exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Criss Cross Bow Tie Pose

  1. 01Lie face down on the floor with your torso slightly elevated.
  2. 02Cross your right arm under your chest toward the left and your left arm over the top toward the right.
  3. 03Walk your fingers away from each other until you feel a deep stretch across the upper back.
  4. 04Rest your chin or forehead on your upper arms or the floor.
  5. 05Hold the position and breathe deeply into the back of your ribcage.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Criss Cross Bow Tie Pose

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Try to keep your shoulders level and relaxed to allow the stretch to penetrate the upper back.

Same coaching engine used inside the A90 app

05 / FAQ

Criss Cross Bow Tie Pose questions

What muscles does Criss Cross Bow Tie Pose work?

Criss Cross Bow Tie Pose is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Criss Cross Bow Tie Pose correctly?

Lie face down on the floor with your torso slightly elevated. Cross your right arm under your chest toward the left and your left arm over the top toward the right. Walk your fingers away from each other until you feel a deep stretch across the upper back. Rest your chin or forehead on your upper arms or the floor. Hold the position and breathe deeply into the back of your ribcage.

What is the A90 coach tip for Criss Cross Bow Tie Pose?

Try to keep your shoulders level and relaxed to allow the stretch to penetrate the upper back.

Is Criss Cross Bow Tie Pose suitable for beginners?

Criss Cross Bow Tie Pose is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Criss Cross Bow Tie Pose?

No. Criss Cross Bow Tie Pose is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes criss cross bow tie pose into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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