weighted lying neck flexion (with head harness)

Levator scapulae

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

How to do it

1. Set a flat bench and lie on your back with shoulders near the edge so your head can move freely; plant your feet and brace your torso.
2. Fit the head harness snugly and attach a light plate so it provides resistance as you flex the neck.
3. Start with the neck slightly extended below neutral, eyes up, shoulders relaxed and down.
4. Initiate with a gentle nod, then curl your chin toward your chest by segmentally flexing the cervical spine.
5. Pause briefly in the top position without lifting the shoulders or hips.
6. Lower slowly for 2–3 seconds back to a slight, comfortable extension; keep the motion smooth and pain‑free.
7. Maintain steady breathing and keep reps strict; stop if form or control degrades.

Swap it for

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