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How to Do

How to Do Standing Cobra With Dumbbell Using Single Leg, Arm and Rotation

The Dumbbell-Standing Cobra using a single leg arm and rotation should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the Dumbbell-Standing Cobra using a single leg arm and rotation.

Beginning

Beginning Cobra With Dumbbell Exercise in Standing Position

1. Stand with your feet shoulder-width apart and bend at the waist until your chest is at a 45 degree angle to the ground.

2. Knees should be directly above the second and third toes, with feet pointed straight forward. With a dumbbell in each hand, let the arms hang in front of the body.

Movement

Cobra With Dumbbell Exercise in Standing Position Movement

1. Stand with dumbbells in both hands, with your feet about shoulder-width apart. To keep your body in alignment, tighten your abdominal muscles before lifting one foot a few inches off the floor, and hold it behind you. The foot in the air should remain parallel to the foot on the ground.

2. Your body will tilt forward slightly; make sure that your back is flat in this position. Allow your arms to hang down from your shoulders, fully extended. Your palms should be facing each other.

3. Keeping your abdominals tight, pull your shoulder blades back and down, then bring your arms back in an arc toward your hips. Simultaneously, rotate your arms outward. At the top of the movement, your wrists should be facing the ceiling, with your little finger facing the front.

4. As always, return to your starting position with control before repeating your required number of repetitions.

5. At all times, ensure that your back is not arched or rounded and that your head is in line with your spine. A good way to ensure proper alignment is to keep your gaze on the ground.

Benefits

Cobra With Dumbbell Exercise in Standing Position Benefits

Perform this exercise at home or in the gym.

This exercise works the entire body, with a particular emphasis on the back, neck trapezius, and rear of the shoulders. You’ll also be working your core muscles to keep your body balanced and stable as you perform the exercise on one leg.

This exercise is extremely beneficial for those of us who have very sedentary jobs that result in a hunched posture with shoulders rolling forward.

Exercise Aliases

How To Do the Cobra Exercise, Standing Cobra Exercise, One Legged Cobra Exercise, Cobra Exercise with Dumbbells