Prone Cobra
Primary
Rehabilitation
Secondary
Lower Back, Glutes, Rear Deltoids
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Prone Cobra is a rehabilitation pulling movement that primarily targets your rehabilitation. Use for posture correction and upper back strengthening.
Everything You Need to Know About the Prone Cobra
The Prone Cobra is a good for beginners exercise that targets your Rhomboids and Lower Trapezius. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for posture correction and upper back strengthening. This timing makes the most of your workout and helps you get better results. Who is this for? Those with poor posture or upper back weakness. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Prone Cobra — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Prone Cobra?
- 1
Lie face down with arms at your sides palms down.
- 2
Squeeze your glutes to protect your lower back.
- 3
Lift your chest slightly off the ground.
- 4
Rotate arms so palms face outward and thumbs up.
- 5
Squeeze shoulder blades together and hold position.
- 6
Lower with control and repeat for desired reps.
What are the best tips for the Prone Cobra?
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.
Common Prone Cobra mistakes
Lifting too high causing lower back hyperextension.
A compromised back position during the Prone Cobra puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Looking up straining the neck.
Craning your neck during the Prone Cobra compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Not engaging glutes before lifting.
On pulling movements like the Prone Cobra, this mistake typically means your arms are doing work that should come from your Rhomboids. Initiate every rep by engaging your Rhomboids first, then let your arms follow.
Rushing through repetitions without holds.
Rushing through the Prone Cobra reduces the time your Rhomboids spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Prone Cobra — who it's best for
Those with poor posture or upper back weakness.
How to Program the Prone Cobra
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps with 2-3 second holds.
What are good alternatives to the Prone Cobra?
Prone Y Raise
Prone T Raise
Superman Hold
Other Variations
- Prone Y Raise
- Prone T Raise
- Prone W Raise
- Superman
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Prone Cobra — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep lift small and controlled.
- Engage glutes first.