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How do I perform a bench iso hold with cobra?

Lie face down on a back extension bench.  Extend your legs and place your feet shoulder-width apart.  Extend your arms in front of your body with your hands pointing down towards the floor.  Lower your upper body down towards the ground by bending at the waist.  Tuck in your chin, draw-in your navel and contract your glutes.  Raise your upper body until your head and shoulders are in line with your legs.  Hold this position and pinch your shoulder blades together while bringing your arms around to the side of your body.  Repeat are movement while holding the upright trunk position.



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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.