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  • Erector Spinae
  • Lower Trapezius
  • Rhomboids
  • External Rotator Cuffs (Teres Minor / infraspinatus)

Exercises working similar muscle groups

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Personal Training Eastern Suburbs
Level 1 - Online Fitness Training

Prone Cobra Extensions

Prone Cobra Extensions are a beginners exercise for strengthening the Lower Trapezius and Rhomboids muscles. These muscles are involved in pushing the sternum (chest bone) forward and pulling the shoulder blades back. For this reason prone cobra extensions are a posture correction exercise for individuals with an increased Kyphosis (rounded upper back).

Once muscle strength and movement patterns have been trained  move to exercises such as Bent Over Rows and Reverse Flys for strengthening similar muscle groups

Prone Cobra Extensions Technique

Exercise Technique Tips - Prone Cobra Extensions

Lift chest off the ground focusing on middle back muscles rather then lower back

Keep palms facing ground

Hands should be a close to hips as possible in the starting position

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Personal Training Locations -

Coogee, Maroubra, Rushcutter's Bay, Queens Park, Centennial Park, Bronte 

Phone: 0401 396 722 

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