weighted lying neck extension (with head harness)

Levator scapulae

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

How to do it

1. Set an incline bench and attach the head harness so the chain and plate hang directly below the back of your head.
2. Lie prone with chest on the bench, hips anchored, toes on the floor, and head past the edge.
3. Brace your core, depress and retract the shoulders; begin with the neck slightly flexed (chin gently tucked).
4. Extend the neck to lift your head until it aligns with your torso—avoid hyperextension or swinging.
5. Pause briefly at the top while keeping the torso still.
6. Lower your head slowly to the start position, maintaining control and a neutral upper back.
7. Use light to moderate load and stop if you feel sharp neck discomfort.

Swap it for

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