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All exercises

Lever neck extension (plate loaded)

Intermediate

Lever neck extension (plate loaded) is a isolation machine exercise for the neck, also working the traps and upper back.

What it works

Primary muscle

Neck

Also works

TrapsUpper back

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

How to do it

  1. 1Adjust seat so the head pad contacts the back of your skull (not the neck) and load light plates.
  2. 2Sit upright with chest against the pad, feet flat, and spine neutral; grip the handles for stability.
  3. 3Begin with a slight chin tuck and eyes forward; avoid slouching or arching the low back.
  4. 4Exhale and extend the neck by pressing the head back into the pad until the head aligns with the torso—do not hyperextend.
  5. 5Pause briefly while keeping shoulders relaxed and down.
  6. 6Inhale and control the return by flexing the neck, bringing the chin slightly toward the chest within a comfortable range.
  7. 7Move slowly and smoothly; stop if you feel neck pain, tingling, or dizziness.

What to do instead

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

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