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All exercises

Weighted lying side lifting head (with head harness)

Intermediate

Weighted lying side lifting head (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. 1Attach a light plate to the head harness, secure it snugly, and lie on your side on a bench with shoulders and hips stacked.
  2. 2Position your head just off the bench edge so the weight hangs toward the floor; lightly tuck your chin and keep the neck neutral.
  3. 3Hold the bench for stability and keep shoulders relaxed; do not rotate your head.
  4. 4Exhale and laterally flex your neck to lift your head toward your upper shoulder until your head is roughly in line with your torso.
  5. 5Pause briefly at the top with control.
  6. 6Inhale and slowly lower back to the start over 2–3 seconds, avoiding any bouncing or excessive range.
  7. 7Complete the set, then carefully remove the weight and repeat on the opposite side.

What to do instead

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

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