Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Weighted lying neck flexion (with head harness)

Intermediate

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

What it works

Primary muscle

Neck

Also works

Traps

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

How to do it

  1. 1Set a flat bench and lie on your back with shoulders near the edge so your head can move freely; plant your feet and brace your torso.
  2. 2Fit the head harness snugly and attach a light plate so it provides resistance as you flex the neck.
  3. 3Start with the neck slightly extended below neutral, eyes up, shoulders relaxed and down.
  4. 4Initiate with a gentle nod, then curl your chin toward your chest by segmentally flexing the cervical spine.
  5. 5Pause briefly in the top position without lifting the shoulders or hips.
  6. 6Lower slowly for 2–3 seconds back to a slight, comfortable extension; keep the motion smooth and pain‑free.
  7. 7Maintain steady breathing and keep reps strict; stop if form or control degrades.

What to do instead

  • Cable seated neck flexion (with head harness)Cable
  • Weighted lying neck extension (with head harness)Weight plate
Logged today · 90 seconds restWeighted lying neck flexion (with head harness)

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More exercises like this

  • Astride jumpsBodyweight
  • Back and forth stepBodyweight
  • Backwards runBodyweight
  • Barbell snatchBarbell
  • Bear crawlBodyweight
  • Boxing right crossBodyweight