Weighted Lying Neck Extension
Lie face-down on a bench with your head and neck hanging off the end and a light weight plate held gently against the back of your head. Start with your chin tucked toward your chest, then extend your neck back by raising your head and looking forward through a controlled range. Pause briefly at the top, then lower your head slowly without dropping the plate. Keep the load light and the motion smooth, avoiding any sudden jerks.
BACK · CORE
How it is executed
- Lie face-down on a bench with your head and neck hanging off the end and a light weight plate held gently against the back of your head.
- Start with your chin tucked toward your chest, then extend your neck back by raising your head and looking forward through a controlled range.
- Pause briefly at the top, then lower your head slowly without dropping the plate.
- Keep the load light and the motion smooth, avoiding any sudden jerks.
- Muscles worked
- Back
- Primary muscle
- Trapezius
- Equipment
- Weight plate
- Movement pattern
- Core
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Variations and substitutions
Put it to work in Kaizer
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