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All exercises

Weighted lying neck extension (with head harness)

Intermediate

Weighted lying neck extension (with head harness) is a isolation weight plate exercise for the neck, also working the traps and upper back.

What it works

Primary muscle

Neck

Also works

TrapsUpper back

Equipment
Weight plate
Movement
Core
Type
Isolation
Logged as
Bodyweight + added weight
Suggested rest
90 seconds

How to do it

  1. 1Set an incline bench and attach the head harness so the chain and plate hang directly below the back of your head.
  2. 2Lie prone with chest on the bench, hips anchored, toes on the floor, and head past the edge.
  3. 3Brace your core, depress and retract the shoulders; begin with the neck slightly flexed (chin gently tucked).
  4. 4Extend the neck to lift your head until it aligns with your torso—avoid hyperextension or swinging.
  5. 5Pause briefly at the top while keeping the torso still.
  6. 6Lower your head slowly to the start position, maintaining control and a neutral upper back.
  7. 7Use light to moderate load and stop if you feel sharp neck discomfort.

What to do instead

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

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