About this exercise
The weighted neck extension strengthens the muscles at the back of the neck using a head harness, helping to build neck size and stability.
Back neck extension
Step by step instructions, muscle activation and variants for the Back neck extension.
EasyNeck
How to Perform
- Sit on a bench and attach a head harness loaded with a weight plate
- Lean forward slightly and let your head tilt down toward your chest
- Keep your back straight and your torso stable
- Slowly extend your neck backward, raising your head against the resistance
- Pause briefly at the top of the movement
- Lower your head back down under control and repeat
Muscle Activation
Primary
Neck
Common Mistakes
Common mistakes content is coming soon.
About the Back neck extension
The Back neck extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
