Neck Extension - Lying (Weighted)

Lie face down on a bench with head off the edge. Hold a small plate on the back of your head. Extend your neck upward, then lower slowly. Use light weight.

Quick facts

Difficulty: Moderate
Mechanic: Isolation
Force: Push
Type: Strength
Injury Risk: Moderate
Hypertrophy: Medium
Calorie Burn: Low

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

rear neck

Secondary

neck stabilizersupper traps

Equipment & setup

What you need and how to position yourself before starting.

Equipment

weighted

Movement pattern

Bilateral

Posture

Lying

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie face down on a flat bench with your head hanging off the end.
- Place a folded towel on the back of your head for padding.
- Hold a light weight plate against the back of your head with both hands.
Step 2Execution
- Slowly raise your head by extending your neck against the weight.
- Hold briefly at the top of the movement.
- Lower your head slowly and with control back to the starting position.
Step 3Tips
- Start very light — neck muscles are small and injury risk is real.
- Keep all movements slow and deliberate.
Step 4Finish
- Complete the desired number of repetitions.
- Remove the weight carefully before sitting up.