Lever Neck Extension (plate loaded) Exercise Guide
Exercise Profile
- Target
- Splenius
- Equipment
- Leverage machine
- Body Part
- Neck
- Primary Muscle
- Splenius
- Secondary Muscles
- Levator Scapulae, Sternocleidomastoid
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Plate Loaded Neck Extension
Visualised Target Muscle Groups
Front
Back
How to: Lever Neck Extension (plate loaded)
- Sit down at the leverage machine and adjust the pad to fit the back of your head.
- Secure your feet on the footrests provided.
- Starting from a neutral position, extend your neck backward against the resistance.
- Pause briefly at the top, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight and sacrificing form.
- Rounding the shoulders.
- Not controlling the movement, leading to jerky motions.
Modifications
- Use a smaller range of motion if you experience discomfort.
- Perform the exercise with lighter weights to start.
Tips
- Keep your back straight and shoulders relaxed during the movement.
- Avoid using excessively heavy weights to prevent strain on the neck.
Lever Neck Extension (plate loaded) Alternatives
Tags
neck
strength
isolation
muscle building
fitness
plate loaded
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