Strength

Prone Cobra Hold

by Jace

A quiet isometric for the upper back and the back of the shoulders, held long enough to be felt.

How to do it

  1. Lie face down with the arms alongside the body, palms turned outward.
  2. Lift the chest a little and draw the shoulder blades together and down.
  3. Keep the gaze at the floor so the neck stays long.
  4. Breathe normally the whole hold — never hold your breath — then rest flat before the next set.
Foam Roller Thoracic ExtensionMiddle back · Intermediate · 3 × 20 sSeated Thoracic ExtensionMiddle back · Beginner · 2 × 8Floor Thoracic OpenerChest · Beginner · 2 × 30 sBand Pull-ApartShoulders, Middle back · Beginner · 3 × 12Band RowMiddle back · Beginner · 3 × 15Barbell Bent-Over RowMiddle back · Intermediate · 3 × 8

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Prone Cobra Hold — how to do it, muscles worked · Sport AI