logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Sliding Cobra

through 12 votes
muscles:Latissimus DorsiMuscle, Lower BackMuscle, GlutesMuscle
auxiliary muscles:TricepsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle
fitness level:Normal
exercise type:Strength
Variations available (8)
Starting PositionExecution
Starting Position (Alternative)Execution

General and Specifics

  • if you have issues with your back, leave out this exercise

Starting Position

  • place a folded towel on the floor
  • lay in front of it with stretched out arms and position the hands about shoulder width apart on it
  • your body completely lies on the floor

Correct Execution

  • put pressure on the towel and slide to the middle of the body
  • bend your elbows while sliding
  • your chest erects and points forward now
  • your back is arched
  • always hold the head in extension to the spine
  • the hip has contact to the ground the whole time, the motion only happens in the upper body area
  • afterwards, slide back to where you started
  • do several reps

tip for the workout

  • you can also do it with one arm only, if the exercise is too easy for you