Weighted Lying Neck Flexion with Head Harness - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Lying Neck Flexion with Head Harness

Step by step instructions, muscle activation and variants for the Weighted Lying Neck Flexion with Head Harness.

MediumNeck

About this exercise

The weighted lying neck flexion uses a head harness to load the anterior neck muscles. Lying face-up on a bench with the head hanging off the edge, you flex the neck against the resistance to bring the chin toward the chest. This exercise strengthens the neck flexors and supports cervical health.

How to Perform

  • Attach the head harness and load it with an appropriate weight
  • Lie face-up on a flat bench with your head hanging off the end
  • Allow your head to extend back gently in the starting position
  • Flex your neck by bringing your chin toward your chest against the resistance of the harness
  • Hold briefly at the top of the movement, then slowly lower your head back to the start
  • Keep the movement smooth and controlled — avoid sudden jerking
  • Repeat for the desired number of reps

Muscle Activation

Primary
Neck

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Lying Neck Flexion with Head Harness

The Weighted Lying Neck Flexion with Head Harness 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.

You may also like

Back neck extension

Easy
Neck

Backward Neck Stretch

Bodyweight · Easy
NeckFront shoulders

Backward-Forward Turn to Side Neck Stretch

Bodyweight · Easy
Neck

Ball Roll — Neck and Shoulder Blade

Bodyweight · Easy
NeckTrapezius