Weighted Lying Neck Extension
Description
The weighted lying neck extension is a direct neck extensor builder. The lifter lies face down on a bench with the head off the edge and a weight plate held on the back of the head. The lifter extends the neck up to lift the head against the weight.
Muscle Group
Equipment Required
Weighted Lying Neck Extension Instructions
- Lie face down on a bench with the head and shoulders off the edge.
- Hold a small weight plate on the back of the head with both hands.
- Brace your core and let the head hang down.
- Extend the neck up lifting the head against the plate.
- Continue lifting until the head is in line with the body.
- Squeeze the back of the neck at the top.
- Pause briefly at the contracted position.
- Lower the head back down with control.
Weighted Lying Neck Extension Form & Visual
Weighted Lying Neck Extension Benefits
- Strong neck builder
- Builds rear neck size
- Useful for athletes
- Builds neck strength
- Strong neck move
- Useful for combat sports
Weighted Lying Neck Extension Muscles Worked
- Splenius
- Trapezius
- Sternocleidomastoid
Weighted Lying Neck Extension Variations & Alternatives
- Neck Bridge
- Harness Neck Extension
- Lying Neck Flexion
- Neck Curl
