Weighted Lying Neck Extension (Neck Harness)

Overview

How to do it

1. 1

   Set Up Your Equipment

   Choose a neck harness with a chain for loading.Attach a small weight plate to the chain and make sure it is fastened securely.

2. 2

   Adjust the Bench

   Set an incline bench to a 45-degree angle.This setup lets your head move freely while your body stays supported.

3. 3

   Get Into Position

   Lie face-down on the incline bench so your chest and abdomen are supported.Allow your head to extend past the top edge of the bench.Put the neck harness on your head and adjust it so it fits snugly and comfortably.

4. 4

   Starting Position

   Let your head hang slightly forward so the weight creates a natural stretch along the back of your neck.Keep your body motionless and hold the sides of the bench for stability.

5. 5

   Perform the Movement

   Raise your neck slowly, lifting your head and the attached weight.Keep going until your head lines up with your upper back, but do not overextend.Pause briefly at the top to fully contract the neck muscles.

6. 6

   Return to Starting Position

   Lower your head back to the start in a slow, controlled way, resisting the weight as it pulls downward.

7. 7

   Repetitions and Sets

   Do 8–15 repetitions per set.Complete 2–4 sets, depending on your fitness level and goals.

Muscles worked

Target

Splenius Capitis، Trapezius، Upper، Levator Scapulae، Semispinalis Capitis، Sternocleidomastoid