Weighted Lying Neck Extension (Head harness)
Expert Advice
Perform the movement slowly and avoid overextending to protect your neck. Use a weight that allows you to maintain control throughout the exercise.
How-to-do Steps
- Lie face down on a bench with a head harness attached to a weight around your forehead.
- Slowly lower your head to allow your neck to extend.
- Lift your head by extending your neck, bringing your chin towards your chest.
- Pause at the top of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Weighted Lying Neck Extension (Head harness) primarily targets the Traps, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
Equipment
Weighted
Head Harness
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Lying Neck Extension (Head harness) work?
Weighted Lying Neck Extension (Head harness) primarily targets the Traps. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Lying Neck Extension (Head harness)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Lying Neck Extension (Head harness) suitable for beginners?
Weighted Lying Neck Extension (Head harness) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
