Prone Cobra

The prone cobra is an exercise designed to strengthen the lower mid back muscles

Movements

Shoulder: 
extension
Scapula:
Retraction
Elbow
extension

Close grip
Wide grip

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:

  1. Your back must remain straight at all times and your torso should be kept still throughout the entire set.
  2. Don’t let your shoulders hunch over when your arms are extended.
  3. Use the back muscles to move the weight – push yur chest up and don’t use momentum to swing the weight back.
  4. Pausing and squeezing at the back of the movement for a 1-2 count will increase intensity and results.
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