Primary
Rehabilitation
Secondary
Lower Back, Glutes, Rear Deltoids
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The prone cobra combines spinal extension with scapular retraction and external rotation. This compound movement strengthens the entire posterior chain of the upper body while counteracting the forward-rounded posture of desk work.
When to use it
Use for posture correction and upper back strengthening.
Who it's for
Those with poor posture or upper back weakness.
Squeeze your glutes before lifting to protect your lower back. Rotate your arms so thumbs point toward the ceiling. Squeeze your shoulder blades together and down as you lift your chest slightly.
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Lie face down with arms at your sides palms down.
Squeeze your glutes to protect your lower back.
Lift your chest slightly off the ground.
Rotate arms so palms face outward and thumbs up.
Squeeze shoulder blades together and hold position.
Lower with control and repeat for desired reps.
Focus on squeezing shoulder blades not lifting high.
Keep neck neutral looking at floor not forward.
Engage glutes before lifting to protect spine.
Hold each rep for two to three seconds.
Use prone cobras for posture correction and upper back strengthening. Program 3 sets of 10-12 reps with 2-3 second holds. Excellent addition to any desk worker's routine.
Lifting too high causing lower back hyperextension.
Changing your back position during the Prone Cobra can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Looking up straining the neck.
Craning your neck during the Prone Cobra changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
Not engaging glutes before lifting.
On an upper-body pulling movement like the Prone Cobra, this mistake can shift work away from your Rhomboids. Keep your torso stable and guide the load through the intended pulling path.
Rushing through repetitions without holds.
Rushing through the Prone Cobra makes it easier to lose position and harder to keep tension on your Rhomboids. Slow down enough to control both the lifting and lowering portions of each rep.
Those with poor posture or upper back weakness.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: For general fitness, start Prone Cobra with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Prone Cobra could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Prone Cobra
The Prone Cobra primarily targets the Rhomboids, Lower Trapezius, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Prone Cobra include Erector Spinae, Rear Deltoids, providing additional training stimulus. Stabilizer muscles engaged include Glutes, Core.
Our library labels Prone Cobra as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Prone Cobra. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Prone Cobra is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Prone Cobra include: Prone Y Raise, Prone T Raise, Superman Hold. These exercises target similar muscle groups as the Prone Cobra and can be used as substitutes based on your equipment availability, gym setup, or training preferences.