Prone Cobra
The prone cobra is an exercise designed to strengthen the lower mid back muscles
Movements
Shoulder:
extension
Scapula:
Retraction
Elbow
extension
The prone cobra is a key exercise to improve and maintain posture. It is basically the opposite of the plank. Training the back extensors using an isometric contraction.
How to do it
– Sit and grasp handles.
– Place feet on footrests with knees bent.
– Pull handles slowly towards your torso.
– Try to squeeze your shoulders blades together as you pull your elbows back
– Keep your shoulders low at all times
– Keep feet on footrests and hands on handles at all times.
– Slowly return to the start position.
Exercise Tips:
- Your back must remain straight at all times and your torso should be kept still throughout the entire set.
- Don’t let your shoulders hunch over when your arms are extended.
- Use the back muscles to move the weight – push yur chest up and don’t use momentum to swing the weight back.
- Pausing and squeezing at the back of the movement for a 1-2 count will increase intensity and results.
Alternative Exercises
TRX Squat and Row
The TRX squat and row is a great exercise to strengthen the back and legs. Here is how you do it properly
straight arm pull down
Straight Arm Pull Down The Straight Arm Pull Down is an exercise designed to Strengthen the back muscles https://youtu.be/oU6pdXvNqVk Movements Shoulder: extension/FlexionScapula:RetractionElbowextension Muscles Latissimus Dorsi Posterior
external Rotations
External Rotations The external roration is an exercise designed to strenghten the rotator cuff muscles https://youtu.be/-NA8lUy5_Qc Movements Shoulder: external rotation Scapula:RetractionElbowFlexion Muscles Rotator cuff muscles Supraspinatus muscle