cable seated neck flexion (with head harness)

Levator scapulae

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

How to do it

1. Set a cable pulley roughly at seated head height and select a very light weight.
2. Sit on a bench facing away from the machine; clip the head harness D‑ring behind your head to the cable.
3. Sit tall with feet flat, core braced, shoulders relaxed, and neck in neutral alignment.
4. Pre-tension the cable by scooting forward slightly without extending the neck.
5. Exhale and flex the neck, nodding the chin toward the chest through a comfortable range without rounding the torso.
6. Pause briefly, then slowly return to neutral while resisting the pull—do not hyperextend.
7. Keep the motion smooth and small; stop immediately if you feel pain or dizziness.

Swap it for

• weighted lying neck flexion (with head harness)
• cable seated neck extension (with head harness)