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All exercises

Cable seated neck extension (with head harness)

Intermediate

Cable seated neck extension (with head harness) is a isolation cable exercise for the neck, also working the traps and upper back.

What it works

Primary muscle

Neck

Also works

TrapsUpper back

Equipment
Cable
Movement
Core
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Set a low pulley and clip the head harness ring to the carabiner.
  2. 2Sit facing the stack with feet flat and torso upright; slide back until the cable is taut.
  3. 3Put on the harness with the pad centered on your forehead and the strap snug.
  4. 4Start with a slight chin tuck and mild neck flexion; keep shoulders down and core braced.
  5. 5Exhale and extend your neck back until your head reaches neutral or a slight extension—do not arch the lower back.
  6. 6Pause briefly, then inhale and slowly return to the starting position under control.
  7. 7Maintain a smooth tempo, avoid jerking, and keep the range pain‑free; do not hyperextend.
  8. 8Use small load increases and stop if you feel neck joint discomfort or tingling.

What to do instead

  • Weighted lying neck extension (with head harness)Weight plate
  • Weighted standing neck extension (with head harness)Weight plate
  • Lever neck extension (plate loaded)Machine
  • Weighted seated neck extension (with head harness)Weight plate
  • Weighted lying side lifting head (with head harness)Weight plate
  • Cable seated neck flexion (with head harness)Cable
Logged today · 90 seconds restCable seated neck extension (with head harness)

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