Standing cobra with cable


Exercise Benefits:

  • Perform this exercise at the gym.
  • This exercise works the shoulder and back muscles. In particular, it activates the back of the shoulder, which is very rarely used, and which tends to be weak in many recreational gym-goers.

How to Do the Exercise:

  • Adjust the pulleys to the highest position you can manage, and select the appropriate resistance. Select a relatively light weight initially.
  • With your stance slightly wider than shoulder-width, face the machine.
  • Grab the handle of the pulley on the left with your right hand, and vice versa, such that your arms are crossed in front of your body.
  • Step back until the weight is off the stack, and there’s a tension in the cable.
  • Tighten up your abdominals and make sure that your body is correctly aligned. Push your shoulder blades back and down and bring your arms back and to the side, so that they are about 45 degrees to the ground, with your hands about six inches away from your hips. Your elbows should be straight throughout.
  • Allow your arms to return to the starting position before repeating the exercise for the required number of repetitions.
  • Make sure that your back remains straight during the exercise, and that you don’t stick your neck out or use momentum to “throw” your arms back.


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