- Erector Spinae
- Lower Trapezius
- Rhomboids
- External Rotator Cuffs (Teres Minor / infraspinatus)
Exercises working similar muscle groups
Level 1
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Level 6
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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
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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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