Home / Exercising / Home workout / Back / Upper / Upper back exercise / Prone cobra

Prone Cobra

What it does?

A postural exercise for the back which stretches and develops both the lower and upper areas.

What you need?

An exercise mat or soft floor

How do you do it?

- Start off by lying on your front on the mat with your arms down by your sides and palms facing the ground
- Begin to lift your chest off the floor, extending your arms out to the sides slightly which will draw your shoulder blades together
- Keep your chin tucked in to maintain neutral spinal position and hold when you feel a stretch in your back
- Hold this position for 30-45 seconds, then relax
- Repeat 3 times

Key Points

- Avoid over-arching your back
- Do not perform if you are suffering from any form of back injury



Body function
Body & fitness
Fitness tests
Exercise tools
Home workout
Upper back exercise
Bent over row
Cable row
Cable squat with row
Lat pull down
One arm dumbbell row
One leg bent row with dumbbell
Prone cobra
Resistance band bent row
Upper back programs
Upper back stretch
Types of training
Special populations
Subscribe to our newsletter here. Submit your email below and choose from the options on the next page.