1-800-460-6276 SPECIAL OFFERS

 


 

::

  • Get Prequalified
    No-interest Payment Plans
    No Credit Check. No Fees.
  • 1,400,000
    Fitness Professionals
    Educated
  • 100+
    Countries around the globe
    with NASM Trainers
  • 10,000+
    Gym and Health Club
    Partnerships

Want Exercise Demonstrations on the Go? Try the NASM EDGE App!

  • Train In-Person or Remote
  • Manage from Mobile and Computer
  • Easy Scheduling and Client Management
  • Process and Collect Payments
  • Built-In Chat
  • Instant Custom Workouts
  • Assessment Wizard
  • Smart Nutrition
  • Client Dashboard
  • State-of-the-Art Video Library
  • Pass the Test on the First Try
woman laying on the floor on her stomach with arms at side woman laying on the floor on her stomach with arms at side

Floor Prone Cobra

Body Part: Upper Back, Shoulders

Equipment: None

Difficulty: Beginner

Description

Step 1: Lie face down on the floor with the arms down at the sides in an "A" position. Ensure body is in a straight line with toes pointing straight ahead to the floor, eyes straight down, glutes flexed, and belly is drawn in.

Step 2: Pull the body into a straight line bringing the head off the ground and extending the upper back. Pull the shoulder blades back and down, then reach your thumbs toward the sky while keeping elbows straight.

Step 3: Reverse the pattern and return to starting position.

Step 4: Repeat for the desired number of repetitions. Maintain proper posture not allowing the lower back to excessively arch, head to fall toward the floor, or shoulders to round forward.