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DUMBBELL COBRA STANDING

The dumbbell cobra standing exercise is a great movement to develop strong posture in the middle and upper back.

  • Stand with feet shoulder width apart, bend at the waist until your chest is at a 45 degree angle to the ground.
  • Feet should be pointing straight ahead with knees directly over the second and third toes.
  • Allow the arms to hang in front of the body with a dumbbell in each hand.
  • While keeping the abdominals tight, slowly perform shoulder extension and external rotation in a circular pattern until the arms are by the sides of the body.
  • At the end range, the palms are facing away from the body with the thumbs pointing upward and the shoulder blades are retracted and depressed.
  • Hold the end position for 1-2 seconds, then slowly return to the start position.
  • Be sure not to compensate by elevating or protracting the shoulders.
  • Perform for the prescribed number of repetitions.

Progression:

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