Smart Workout Diary

Alternating Arm Cobra

Alternating Arm Cobra is a prone bodyweight back-extension exercise in which one arm is lifted at a time while the torso stays long and controlled. It primarily trains the lower back and upper-back postural muscles, with assistance from the shoulders and glutes. It can support back endurance, posture awareness, and controlled shoulder movement.

Demonstration

Alternating Arm Cobra — demonstration 1
Alternating Arm Cobra — demonstration 2

Instructions

  1. Set up: Lie face down with your legs straight, feet about hip-width apart, and your arms extended overhead with palms facing down.
  2. Brace gently: Tighten your abdominals lightly, lengthen through the crown of your head, and keep your neck in a neutral position.
  3. Lift one arm: Exhale and raise one straight arm a few centimetres from the floor while keeping both hips and the opposite arm grounded.
  4. Lower with control: Inhale as you return that arm to the floor without dropping it, then repeat with the other arm.
  5. Continue alternating: Use a smooth, small range of motion and keep the lower back comfortable; stop if you feel sharp pain or pinching.
Muscle Group
Lower Back
Other Muscle Groups
Upper Back, Glutes
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the lift low: The arm only needs to clear the floor; avoid twisting your torso to raise it higher.
  2. Move slowly: Pause briefly at the top and lower under control rather than swinging the arm.
  3. Protect the neck: Keep your gaze down and slightly forward instead of lifting or craning your head.
  4. Prioritize comfort: Reduce the range of motion if your lower back tightens or your hips lift from the floor.
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