Primary muscles: Lower back
Secondary muscles: Lats, upper back, chest
Equipment: No equipment
Exercise for the opposite muscles: V sits
COBRA LAT PULLDOWN INSTRUCTIONS
1. Lie on your stomach with your legs and your arms fully extended.
2. Raise your upper body, bend your arms and bring your shoulder blades together.
3. Lower your upper body and extend your arms.
4. Repeat the movement until the set is complete.
PROPER FORM AND BREATHING PATTERN
When doing the cobra lat pulldown keep your head in line with your spine and keep your abs tight. Breathe out as you lift your torso and, as you bend your arms, pull your shoulders away from your ears and squeeze your shoulder blades.
It’s very important to add back exercises, like the cobra lat pulldown, to your core workout. Strengthening your back muscles helps to keep your spine aligned, improves your posture and prevents lower back pain.
SETS AND REPS
Start with 2 or 3 sets of 6 to 12 repetitions and keep the movement within a comfortable range of motion. For a thorough core strengthening routine, alternate the cobra lat pulldown with exercises that target the abs, like flutter kicks, and the obliques, like russian twists.
To calculate the number of calories burned doing the cobra lat pulldown, enter your weight and the duration of the exercise: