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Spine and Lunge Line
Beginner 32 min

Spine and Lunge Line

Calories

190 kcal

Equipment

Cable Machine, EZ Curl Bar

Intensity

—

Focus

Upper Back, Quads, Lower Back, Front Delts, Triceps

Workout Exercises

1

Prone Cobra

6 min

Bodyweight Upper Back

Description

A classic floor isometric that targets the upper back by holding your chest slightly off the ground while retracting and depressing the shoulder blades. Focus on a long spine and squeezing the shoulder blades down and back without shrugging.

How to perform

  1. Step 1

    Step 1

    Lie face down with your legs straight and your arms along your sides, palms down near your thighs. Keep your neck long so you’re looking slightly ahead on the floor, not cranking your chin up. Brace your stomach gently so your lower back stays calm.

  2. Step 2

    Step 2

    Lift your chest slightly off the floor and squeeze your shoulder blades down and back as if you’re tucking them into your back pockets. Keep your arms straight and hovering, and avoid shrugging toward your ears. Hold the tension through your upper back while breathing steadily.

  3. Step 3

    Step 3

    Lower your chest back down with control until your body is long on the floor again. Let your shoulders relax slightly while keeping your spine neutral. Reset your breath and get ready for the next hold.