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Online Exercise System

Exercise: Prone Cobra Row

person doing Prone Cobra Row

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rotator Cuff
  • Deltoids

Secondary Muscles:

Body Area:

  • Back
  • Shoulders

Movement Type:

  • Accessory

Equipment:

Training Category:

  • Body Weight
  • Mobility
  • Warm-Up Drills

Proper Steps: 

Lay prone on your belly, with you core braced and legs tout together
Reach overhead with both hands, palms facing downward
In one slow, smooth motion, pull your chest off the ground and pull your elbows down into your back pockets
Imagine as if you are performing a pull up
Return to the starting position
To increase intensity, hover your lower body off the ground