Prone Cervical Extension
Expert Advice
Keep your movements slow and controlled to avoid hyperextension of the neck.
How-to-do Steps
- Lie face down on a mat with your arms at your sides.
- Slowly lift your head and shoulders off the mat, extending your neck.
- Hold the extension for a few seconds.
- Gently lower back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Prone Cervical Extension primarily targets the Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Prone Cervical Extension work?
Prone Cervical Extension primarily targets the Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Prone Cervical Extension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Prone Cervical Extension suitable for beginners?
Yes, Prone Cervical Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
