Prone Cervical Extension Isometric Hold
Expert Advice
Focus on maintaining a neutral alignment of your spine throughout the hold.
How-to-do Steps
- Lie face down on a mat with your arms at your sides.
- Lift your head and shoulders slightly off the mat, extending your neck.
- Hold this position, keeping your muscles engaged, for 20-30 seconds.
- Relax and return to the starting position.
- Repeat for the desired number of sets.
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Muscles Worked
Prone Cervical Extension Isometric Hold 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 Isometric Hold work?
Prone Cervical Extension Isometric Hold 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 Isometric Hold?
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 Isometric Hold suitable for beginners?
Yes, Prone Cervical Extension Isometric Hold is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
