Lying Weighted Neck Extension
Strengthen your neck muscles with Lying Weighted Neck Extensions. Improve posture & reduce neck pain. Start light & focus on controlled movements!
The Lying Weighted Neck Extension mainly works the neck, with help from the lower back and traps. You'll need: weight plates and exercise bench.
Required Equipment
Optional Equipment
Lying Weighted Neck Extension Muscles Worked
Primary
Back Neck (splenius capitis & cervicis)
Secondary
Spinal Erectors (erector spinae); Upper Traps (trapezius, upper fibers)
Lying Weighted Neck Extension Variations and Alternatives
How to do the Lying Weighted Neck Extension
Choose a light plate you can control comfortably. A folded towel between the plate and your head can provide padding.
Lie face down on a sturdy flat bench with your chest supported and your head beyond the end. Position your legs so your body stays stable.
Hold the plate securely against the back of your skull with both hands. Keep it off your neck and maintain this contact throughout the repetitions.
Slowly nod your chin toward your collarbone through a comfortable range. Keep your chest resting on the bench.
Use the muscles at the back of your neck to raise your head toward alignment with your torso. Your hands hold the plate in place without lifting it for you.
Lower your head slowly to repeat. Keep the movement controlled and avoid jerking or forcing the neck farther than is comfortable.
After the last repetition, lift the plate away with your hands and set it down before sitting up. Stop if you feel neck pain, dizziness, or unusual symptoms.
Lying Weighted Neck Extension FAQs
What muscles does the Lying Weighted Neck Extension work?
The Lying Weighted Neck Extension mainly works the neck, with help from the lower back and traps. The main muscles are the splenius capitis & cervicis.
What equipment do you need for the Lying Weighted Neck Extension?
Weight plates and exercise bench.
What are some Lying Weighted Neck Extension variations and alternatives?
Similar exercises include the Cable Seated Neck Extension, Cable Seated Neck Flexion, Lying Weighted Neck Curl and Lying Chin Tuck Raise.
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