weighted lying side lifting head (with head harness)

Levator scapulae

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

How to do it

1. Attach a light plate to the head harness, secure it snugly, and lie on your side on a bench with shoulders and hips stacked.
2. Position your head just off the bench edge so the weight hangs toward the floor; lightly tuck your chin and keep the neck neutral.
3. Hold the bench for stability and keep shoulders relaxed; do not rotate your head.
4. Exhale and laterally flex your neck to lift your head toward your upper shoulder until your head is roughly in line with your torso.
5. Pause briefly at the top with control.
6. Inhale and slowly lower back to the start over 2–3 seconds, avoiding any bouncing or excessive range.
7. Complete the set, then carefully remove the weight and repeat on the opposite side.

Swap it for

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