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Last updated March 5, 2026
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neck
Neck Extension - Lying
Lie face down on a bench with head off the edge. Extend your head upward, then lower slowly. Strengthens the back of the neck and upper traps.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- 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
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
reps
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.
- Keep your arms at your sides or gripping the bench for stability.
- Step 2Execution
- Slowly raise your head by extending your neck, bringing the back of your head toward your upper back.
- Hold briefly at the top, feeling the contraction in the back of your neck.
- Lower your head slowly back to the starting position.
- Step 3Tips
- Keep the movement slow and controlled at all times.
- This is a good beginner exercise before adding weight.
- Step 4Finish
- Complete the desired number of repetitions.
- Sit up slowly after finishing.