lower back beginnerAI Tracked

Prone Cobra

Lie face down, lift chest and rotate arms back with thumbs up. Posture correction exercise. Targets the lower back. Builds functional strength. Progressively overloadable.

How to Do Prone Cobra: Step by Step

  1. Maintain proper form
  2. Control the movement
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight
  • Rushing reps
  • Not using full range of motion

Prone Cobra Tips

  • Start lighter to master form
  • Focus on the lower back
  • Control both phases

Muscles Worked

lower backrear delts
Equipment No equipment needed
Tracking Hold for time

Track Your Prone Cobra With AI

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