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All exercises

Weighted standing neck extension (with head harness)

Intermediate

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

What it works

Primary muscle

Neck

Also works

TrapsUpper backLower back

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

How to do it

  1. 1Fit the head harness snugly above the ears and across the forehead/occiput; clip the plate to the chain.
  2. 2Stand feet hip‑width with soft knees, hinge slightly at the hips, and brace your core while keeping the back neutral.
  3. 3Let the weight hang vertically; depress the shoulders and keep the torso still.
  4. 4Begin with the neck slightly flexed (chin gently toward chest) without rounding your upper back.
  5. 5Exhale and extend the neck by driving the back of your head upward until your face is level; avoid hyperextending past neutral.
  6. 6Pause briefly, then inhale and lower the chin under control for 2–3 seconds; repeat for reps, stopping if you feel neck joint pain or dizziness.

What to do instead

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

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