How to do Prone cobra

Prone cobra works the Upper back, rear shoulders with no equipment. Key cue: “Face down, lift your chest, turn your thumbs out and squeeze your shoulder blades”

BackMediumNo equipmentQuiet

Steps

Lie face down with your arms at your sides
Lift your chest slightly and rotate your arms so your thumbs turn out
Hold with your shoulder blades squeezed together

How many: Hold 20–40 sec

Muscles worked

Upper back, rear shoulders

Common mistakes

Craning your neck
Arching hard through your lower back

Easier or harder

Easier	Hold for less time
Harder	Hold longer

Build a back routine with a timer

More back exercises

Good morningEasy · No equipment Bird dogEasy · No equipment SupermanEasy · No equipment Back extensionEasy · No equipment SwimmerMedium · No equipment Reverse snow angelEasy · No equipment Prone Y-T-WEasy · No equipment Cat-cowEasy · No equipment

All home workout exercises

Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.