Weighted Lying Neck Extension (With Head Harness)

Coaching cues

• Set an incline bench and attach the head harness so the chain and plate hang directly below the back of your head.
• Lie prone with chest on the bench, hips anchored, toes on the floor, and head past the edge.
• Brace your core, depress and retract the shoulders; begin with the neck slightly flexed (chin gently tucked).
• Extend the neck to lift your head until it aligns with your torso—avoid hyperextension or swinging.
• Pause briefly at the top while keeping the torso still.
• Lower your head slowly to the start position, maintaining control and a neutral upper back.
• Use light to moderate load and stop if you feel sharp neck discomfort.