Neck Harness Extension
Neck extension with a light weight hung from a head harness while bent forward. Allows progressive loading of the rear neck muscles.
Primary muscles
- Neck Extensors
Secondary muscles
- Traps (Trapezius)
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Fit a neck harness snugly on your head with a light plate attached. Sit on a bench or stand, hands braced on your thighs, torso inclined forward with a flat back.
Let your chin lower slowly toward your chest.
Lift your head back up until your neck is in line with your spine.
Pause briefly at the top.
Lower slowly and repeat without swinging the weight.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Slow and controlled
Stop at neutral
No swinging
Common mistakes
Loading too heavy too soon
Letting the plate swing
Hyperextending the neck at the top
Safety notes
Use very light loads and slow, controlled reps; stop if you feel sharp pain, dizziness or tingling.
Keep the plate low enough that it cannot hit your legs or the floor.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.