weighted seated neck extension (with head harness)

Levator scapulae

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

How to do it

1. Sit near the edge of a bench with feet flat and torso slightly leaned forward; rest forearms on thighs to brace.
2. Secure the head harness so it sits snug and level; attach a small weight plate to the front ring.
3. Start with your chin gently tucked and neck flexed so the plate hangs vertically below your head.
4. Keeping your torso still, extend your neck by lifting your head until it aligns with your torso—avoid hyperextension.
5. Pause briefly at the top, then lower your head slowly to the starting position through a comfortable, pain‑free range.
6. Breathe out as you extend and in as you lower; move steadily without jerking and stop if you feel neck pain.

Swap it for

• 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)