Prone Cobra
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Muscles worked
- High load
- Traps · Mid
- Medium load
- Traps · Lower and Upper back · Rhomboids
- Low load
- Lower back
Primary muscles
Secondary muscles
How to do it
Lie face down with your arms by your sides. Rotate your palms away from your body, gently raise your chest and hands, and draw your shoulder blades together and down. Hold without throwing your head back or arching excessively, then lower.
Form cues
- Turn your palms away from your body.
- Draw your shoulder blades together.
- Keep your gaze down.
Safety
Talk to a professional before this exercise if you have any of the following:
NeckShoulderUpper backLower back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.