Prone Cobra
These notes combine advice from 5 reviewed passages across 1 workout.
Overview
Section titled “Overview”Prone Cobra is used as a technical drill for producing and feeling a clear back contraction. The quality of that contraction matters more than completing a fixed number of repetitions. [1] [4]
Technique
Section titled “Technique”Keep the arms aligned and the thumbs pointing upward. Hold the raised position with the back contracted for about two seconds, then lower. [3] [5]
Practice
Section titled “Practice”Choose the amount of practice according to the quality of the back contraction rather than chasing a prescribed repetition total. [4]
Pain and safety
Section titled “Pain and safety”Sources
Section titled “Sources”1. 2025-03-11, 3402.6-3412.8s
Workout: workout:2025-03-11-lift-and-flex-1
Passage: passage:2025-03-11-lift-and-flex-1:001291-001294
2. 2025-03-11, 3492.8-3504.2s
Workout: workout:2025-03-11-lift-and-flex-1
Passage: passage:2025-03-11-lift-and-flex-1:001322-001326
3. 2025-03-11, 3521.9-3530.0s
Workout: workout:2025-03-11-lift-and-flex-1
Passage: passage:2025-03-11-lift-and-flex-1:001334-001341
4. 2025-03-11, 3547.0-3566.4s
Workout: workout:2025-03-11-lift-and-flex-1
Passage: passage:2025-03-11-lift-and-flex-1:001352-001367
5. 2025-03-11, 3580.3-3591.1s
Workout: workout:2025-03-11-lift-and-flex-1
Passage: passage:2025-03-11-lift-and-flex-1:001370-001377