Cable Seated Neck Extension
Strengthen your neck with the Cable Seated Neck Extension. Improve posture and reduce neck pain with controlled resistance training.
The Cable Seated Neck Extension is a compound exercise that mainly works the neck and traps, with help from the lower back. You'll need: rope attachment or single handle attachment or cable machine.
Required Equipment
Cable Seated Neck Extension Muscles Worked
Primary
Back Neck (splenius capitis & cervicis); Upper Traps (trapezius, upper fibers)
Secondary
Spinal Erectors (erector spinae); Neck (back) (levator scapulae)
Cable Seated Neck Extension Variations and Alternatives
How to do the Cable Seated Neck Extension
Cable Seated Neck Extension
1. Setup the Machine:
Attach a rope or single handle to the lower pulley of the cable machine.
Adjust the weight to a manageable level to start.
Position Yourself:
Sit on the seat with your back against the support.
Ensure your feet are flat on the floor, shoulder-width apart.
Grip the handle or rope with both hands.
Starting Position:
Lean your head back slightly, so your neck is aligned with your spine.
Your eyes should be looking straight ahead.
Movement:
With a controlled motion, pull the handle or rope towards your head.
Extend your neck upward against the resistance of the cable.
Ensure the movement is smooth; avoid jerking or using momentum.
Final Position:
Pause briefly at the top of the movement when your neck is fully extended.
Slowly return to the starting position, guiding the weight back down.
Repetitions:
Aim for 8-12 repetitions, focusing on form. Take a short rest before repeating for 2-3 sets.
Tips:
Keep your shoulders relaxed and avoid tensing them.
Maintain core engagement to support your back throughout the movement.
Gradually increase weight as you build strength and confidence.
Cable Seated Neck Extension FAQs
What muscles does the Cable Seated Neck Extension work?
The Cable Seated Neck Extension mainly works the neck and traps, with help from the lower back. The main muscles are the splenius capitis & cervicis and trapezius.
What equipment do you need for the Cable Seated Neck Extension?
Rope attachment or single handle attachment or cable machine.
Is the Cable Seated Neck Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Cable Seated Neck Extension variations and alternatives?
Similar exercises include the Cable Seated Neck Flexion, Lying Weighted Neck Curl, Prone Cervical Extension and Prone Isometric Cervical Hold Extension.
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