Cobra Exercise Upper Back
Back Strengthening Exercises Video Series
This cobra exercise works the upper back to build strength. It is the
fourth video in this series. The video on this page demonstrates with
an exercise ball, but you can do this on a floor mat as well.
The movement in this back strengthening exercise contracts the upper
back muscles as you bring your arms up.
It is a slow and controlled movement to help strengthen the muscles.
This is both an isotonic workout (movers) and an isometric workout
(static). At the top of the movement in this exercise, you will hold
for a few seconds.
The hold is the isometric portion of this upper back workout.
If you do not have a stability ball, you can do this laying down on an
Instead of your arms reaching down and in front of you (as with the
ball) you would just start with your arms stretched out in front of you.
Other than this slight difference, the below instructions will work
using a mat.
This workout is just one in a series of many back exerices.
To see more videos in this series use the next / previous buttons below
Exercise #4 - Cobra Exercise
This video also contains a brief demonstration of a couple of exericses
to help loosen and stretch the back prior to the strengthening exercise.
The step by step below only covers the cobra exercise. If you want, you
can add light weights to this to add extra resistance.
Place the stability ball in front of you and lie on the ball to where
your belly button is positioned on the ball.
- Extend your legs straight out behind you with your toes on
the floor. Your lower body should be in a straight line.
- Keep your eyes and chin lowered and your glutes tight to
hold the position.
- Stretch your arms straight out in front of you with the
fingers pointing towards (and almost touching) the floor.
- With a slow and controlled movement, lift your arms up and
back behind your body. Turn your hands as you do this to where the
backsides are facing each other.
- Reach back and down and hold this position for a few
- Bring your arms back to the starting position.
- Repeat this for several repetitions.
When doing this exercise, squeeze your shoulders back and down when
reaching your arms behind you.
Watch the video below to ensure you are doing the this move correctly.
This video uses a stability ball for this exercise.
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view the cobra exercise on youtube
Be sure to stretch your back to help keep it in shape. Back stretches are a great way to tone those muscles, minimize injury
and relieve back pain.
of Strength Training
Strength training helps build lean muscle mass which in turns increases
your metabolism. An increase metabolism will help you burn more fat and calories. Find
out what other benefits there are to strength training.
Resistance bands are a great piece of equipment to do all sorts of
strengthening exercises. They are inexpensive and easy to travel with so you can always get your
workout in for the day.