Step by step instructions, muscle activation and variants for the Prone Cervical Extension.
The prone cervical extension is a neck mobility and strengthening exercise performed lying face down. By lifting the head against gravity, it activates the deep cervical extensors and upper trapezius, helping to improve posture and neck resilience.
Common mistakes content is coming soon.
The Prone Cervical 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.