cable seated neck extension (with head harness)

Levator scapulae

• Target muscles: neck, back
• Equipment: gym machine
• Level: intermediate

How to do it

1. Set a low pulley and clip the head harness ring to the carabiner.
2. Sit facing the stack with feet flat and torso upright; slide back until the cable is taut.
3. Put on the harness with the pad centered on your forehead and the strap snug.
4. Start with a slight chin tuck and mild neck flexion; keep shoulders down and core braced.
5. Exhale and extend your neck back until your head reaches neutral or a slight extension—do not arch the lower back.
6. Pause briefly, then inhale and slowly return to the starting position under control.
7. Maintain a smooth tempo, avoid jerking, and keep the range pain‑free; do not hyperextend.
8. Use small load increases and stop if you feel neck joint discomfort or tingling.

Swap it for

• weighted lying neck extension (with head harness)
• weighted standing neck extension (with head harness)
• lever neck extension (plate loaded)
• weighted seated neck extension (with head harness)
• weighted lying side lifting head (with head harness)
• cable seated neck flexion (with head harness)