Prone Cobra Hands Interlocked
Description
The prone cobra hands interlocked is a back extension and chest opener done lying face down. The mover interlocks the hands behind the back and lifts the chest while pulling the arms back. It opens the chest and strengthens the upper back.
Equipment Required
Prone Cobra Hands Interlocked Instructions
- Lie face down on the floor.
- Interlock the hands behind the lower back.
- Brace your core and squeeze the glutes.
- Lift the chest off the floor.
- Pull the interlocked hands down toward the feet.
- Squeeze the upper back and rear delts.
- Hold the cobra position briefly.
- Lower with control to the start.
Prone Cobra Hands Interlocked Form & Visual
Prone Cobra Hands Interlocked Benefits
- Opens the chest
- Builds the upper back
- Strong cobra variation
- Useful for posture
- Builds back extension
Prone Cobra Hands Interlocked Muscles Worked
- Erector spinae
- Posterior deltoid
- Trapezius
Prone Cobra Hands Interlocked Variations & Alternatives
- Cobra Pose
- Superman
- Bird Dog
- YTW Raise
