Weighted Lying Side Lifting Head (With Head Harness)

Coaching cues

• Attach a light plate to the head harness, secure it snugly, and lie on your side on a bench with shoulders and hips stacked.
• Position your head just off the bench edge so the weight hangs toward the floor; lightly tuck your chin and keep the neck neutral.
• Hold the bench for stability and keep shoulders relaxed; do not rotate your head.
• Exhale and laterally flex your neck to lift your head toward your upper shoulder until your head is roughly in line with your torso.
• Pause briefly at the top with control.
• Inhale and slowly lower back to the start over 2–3 seconds, avoiding any bouncing or excessive range.
• Complete the set, then carefully remove the weight and repeat on the opposite side.