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.
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: 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.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Yes, the Prone Cobra is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Those with poor posture or upper back weakness. Start with lighter weights to master proper form before progressing.
For the Prone Cobra, the recommended approach depends on your goals. 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. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Prone Cobra can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting rehabilitation.
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.