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
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.