Upper Back · Beginner

Prone Cobra Hold

Prone isometric hold combining modest thoracic extension with shoulder-blade retraction and external rotation.

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Prone Cobra Hold demonstration

Exercise overview

Training details

Upper BackRear DeltsLower BackCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

01Lie face down with arms by the sides and palms facing down or out.
02Lift the chest slightly while keeping the legs long on the floor.
03Pull the shoulder blades back and down as the thumbs rotate outward.
04Keep the neck long and avoid throwing the head back.
05Hold until upper-back tension fades, then lower with control.

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