weighted standing neck extension (with head harness)

Levator scapulae

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

How to do it

1. Fit the head harness snugly above the ears and across the forehead/occiput; clip the plate to the chain.
2. Stand feet hip‑width with soft knees, hinge slightly at the hips, and brace your core while keeping the back neutral.
3. Let the weight hang vertically; depress the shoulders and keep the torso still.
4. Begin with the neck slightly flexed (chin gently toward chest) without rounding your upper back.
5. Exhale and extend the neck by driving the back of your head upward until your face is level; avoid hyperextending past neutral.
6. Pause briefly, then inhale and lower the chin under control for 2–3 seconds; repeat for reps, stopping if you feel neck joint pain or dizziness.

Swap it for

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