lever neck extension (plate loaded)

Levator scapulae

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

How to do it

1. Adjust seat so the head pad contacts the back of your skull (not the neck) and load light plates.
2. Sit upright with chest against the pad, feet flat, and spine neutral; grip the handles for stability.
3. Begin with a slight chin tuck and eyes forward; avoid slouching or arching the low back.
4. Exhale and extend the neck by pressing the head back into the pad until the head aligns with the torso—do not hyperextend.
5. Pause briefly while keeping shoulders relaxed and down.
6. Inhale and control the return by flexing the neck, bringing the chin slightly toward the chest within a comfortable range.
7. Move slowly and smoothly; stop if you feel neck pain, tingling, or dizziness.

Swap it for

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