Weighted Lying Neck Flexion (Neck Harness)
Overview
How to do it
- 1
Set Up Your Equipment
Choose a neck harness made for weight training. Clip a small weight plate securely to the harness chain. Make sure the harness sits firmly around your head without discomfort.
- 2
Prepare the Bench
Set a workout bench to a 45-degree incline. Sit down and recline so your upper back is supported and your head hangs off the end of the bench.
- 3
Starting Position
Put the neck harness on and center it on your head. Allow your head to rest slightly back in a neutral position.
- 4
Execute the Movement
Drive your chin toward your chest by flexing your neck forward in a slow, controlled rep. Hold briefly at the top so the neck muscles fully contract. Lower your head back to the start with control, resisting the weight on the way down.
- 5
Repetitions
Complete 2–4 sets of 8–15 repetitions depending on your fitness level and goals.
Muscles worked
Sternocleidomastoid
