Cobra Exercise for Back

1. Start by sitting at a lateral pulldown cable pulley. Keep your feet planted and adjust the knee holders (if available) to the correct height. Attach a wide bar or a V bar to the pulley.
2. If you’re using a wide bar grip the bar a little less than shoulder width apart on each side of the bar, with you palms facing forward. If you’re using a V bar, grip the V bar from both handles. Lean back at a 25 – 35 degree angle with your chest sticking out. This will give your back a natural curve.
3. Exhale while slowly pulling the bar down towards your chest. You should feel your back squeeze together at the bottom of the movement.
4. Pause, then inhale while slowly letting the bar back up to the starting position.
5. Repeat for the desired amount of reps.

Tip: Be sure to not swing with your back to pull the bar downwards. Be sure to also keep your back stable through the movement.

1. Start by sitting at a lateral pulldown cable pulley. Keep your feet planted and adjust the knee holders (if available) to the correct height. Attach a wide bar to the pulley.
2. Reach up and grip on the shorter angled portions on each side of the bar, with you palms facing forward. Lean back at a 25 – 35 degree angle with your chest sticking out. This will give your back a natural curve.
3. Exhale while slowly pulling the bar down towards your chest. You should feel your back squeeze together at the bottom of the movement.
4. Pause, then inhale while slowly letting the bar back up to the starting position.
5. Repeat for the desired amount of reps.

Tip: Be sure to not swing with your back to pull the bar downwards. Be sure to also keep your back stable through the movement.

1. On the cable machine, put the pulley to the top most position and use the single handle attachment. Stand a few steps away from the cable machine with your feet shoulder width apart and your knees slightly bent.
2. Grab the handle of the cable with one hand (knuckles facing up). Keeping your back straight, pull the cable down in front of you from top to bottom until your arm is directly to the side of your body. Raise slowly to the start position and repeat. Be sure to keep your arms straight and your elbows int your body.
3. Finish your desired number of reps then switch arms and repeat.

There are a few variations to this exercise based on the equipment that you have. Some gyms have pulley systems set up with seated rows that have a flat bench with a place for your feet, others don’t.

1. Start by attaching a V bar to the lower or mid to lower setting of the pulley. If you’re on a fixed seated row machine that has a place for your feet you can simply leave the pulley as is. If there is no seated pulley row machine, bring a seated bench about 2-3 feet from the cable machine.
2. Sit with your feet planted against the feet pads or firmly planted. Hold the V Bar firmly in front of you with your arms extended, but relatively straight. Lean back slightly while keeping your torso straight.
3. Pull the V bar towards your chest, while trying to keep your elbows close to your body. You should feel your back muscles contracting towards each other. Exhale through the movement.
4. Pause for a moment then slowly release the weight back to the starting position. Inhale through the movement.
5. Repeat for your desired number of reps.

1. Choose a dumbbell that will allow you to complete the recommended number of reps. Approach a flat bench and place the dumbbell on the right side. Then put your left leg on the flat bench, with your foot hanging off on the back slightly.
2. Pick up the dumbbell with your right hand while placing your left hand on the bench for support. Your back should street and your body bent from your waist only.
3. Exhale while pulling the dumbbell up to the side of your chest. Be sure to keep your torso straight and your upper arm close to your body. Squeeze your back muscles through the movement.
4. Pause for a brief second at the top before slowly letting the weight down to your side until your arm is almost straight.
5. Repeat for the recommended number of reps then switch sides and legs to complete your set.

1. To begin this exercise, hold a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure to keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso.
2. While keeping the torso stationary, exhale and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a second or two.
3. Breath in and slowly lower the barbell back to the starting position.
4. Repeat for the recommended amount of repetitions.

Caution: This exercise is not recommended for people with back problems. A Low Pulley Row exercise is a better choice for people with back issues. When in doubt, always use less weight.