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All exercises

Weighted seated neck extension (with head harness)

Intermediate

Weighted seated neck extension (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. 1Sit near the edge of a bench with feet flat and torso slightly leaned forward; rest forearms on thighs to brace.
  2. 2Secure the head harness so it sits snug and level; attach a small weight plate to the front ring.
  3. 3Start with your chin gently tucked and neck flexed so the plate hangs vertically below your head.
  4. 4Keeping your torso still, extend your neck by lifting your head until it aligns with your torso—avoid hyperextension.
  5. 5Pause briefly at the top, then lower your head slowly to the starting position through a comfortable, pain‑free range.
  6. 6Breathe out as you extend and in as you lower; move steadily without jerking and stop if you feel neck pain.

What to do instead

  • 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 seated neck extension (with head harness)

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