Weighted Lying Neck Extension (with head harness) Exercise Guide
Exercise Profile
- Target
- Splenius
- Equipment
- Weighted
- Body Part
- Neck
- Primary Muscle
- Splenius
- Secondary Muscles
- Levator Scapulae, Sternocleidomastoid
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Lying Neck Extension
How to: Weighted Lying Neck Extension (with head harness)
- Lie on a bench with your face down and attach the head harness securely.
- With a neutral neck position, slowly lift the head upwards, extending the neck.
- Hold the top position for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not keeping the neck in a neutral position.
- Using too much weight too soon.
- Rushing through the movement instead of focusing on control.
Modifications
- Perform with lighter weights to focus on form and control.
- Use a head harness with built-in support for beginners.
Tips
- Ensure the head harness fits snugly to prevent slippage.
- Engage the core to maintain stability during the movement.
- Avoid using excessively heavy weights at the start.
Weighted Lying Neck Extension (with head harness) Alternatives
Tags
neck
strength
splenius
weighted
muscle development
extension