Weighted Lying Neck Extension Exercise Guide
Exercise Profile
- Target
- Neck extensors
- Equipment
- Weighted
- Body Part
- Neck
- Primary Muscle
- Neck extensors
- Secondary Muscles
- Trapzeius, Levator Scapulae, Scalenes, Sternocleidomastoid
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Lying neck press, Neck extension with weight
Visualised Target Muscle Groups
Front
Back
How to: Weighted Lying Neck Extension
- Lie face down on a bench, with your head extending off the end.
- Hold a weight plate or dumbbell against your forehead.
- Slowly lift your head up and back, extending your neck.
- Pause and then lower your head back to the start position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Jerking the head instead of controlled movement.
- Using too much weight which compromises form.
Modifications
- Use a lighter weight to ensure form is correct.
- Perform the exercise without weights for beginners.
Tips
- Keep your neck aligned with your spine throughout the exercise.
- Do not use excessive weight to avoid straining your neck.
Weighted Lying Neck Extension Alternatives
Tags
neck
strength
extension
weighted
intermediate
muscle building
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