Neck
Neck Extension
Beginner
Other
Isolation
Neck
How to do it
-
Lie face down on a bench with your head past the edge.
-
Place a folded towel on the back of your head and hold a light plate on it.
-
Lower your chin toward your chest slowly.
-
Raise your head until you are looking straight ahead — no further.
Common mistakes
-
Over-extending until the neck bends sharply backward.
-
Using body momentum to throw the head up.
Tips
-
Stop at neutral, not at the end of the range.
-
If you feel dizzy or tingly, end the set.
Secondary muscles
Log this exercise and watch yourself progress
Sign up free to log sets & weights, save favorite moves, add your own, and see your strength chart climb week after week.