Weighted Neck Extension

Weighted Neck Extension


Utility: Basic or Auxiliary
Mechanics: Isolated
Force: Pull



Kneel on side of bench with weight plates on end of bench. With both hands, hold weight plate(s) cushioned with towel. Position upper body prone and perpendicular on bench with head and arms extending off of side. With both hands, place weight plate(s) on back of head with towel placed in between for comfort.


Move head up by hyperextending neck up as high as possible. Return by bending neck down until chin touches upper chest. Repeat.


Balance weight on back of head with both hands throughout movement. Weight plate(s) can be tilted slightly to higher point on head to keep resistance slightly more consistent throughout movement. Tilt weight slightly forward at top and back slightly at bottom. Also same see movement with body lying on bench.

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