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Weighted Lying Side Lifting Head (with head harness)

Weighted Lying Side Lifting Head (with head harness)

The Weighted Lying Side Lifting Head exercise is a targeted movement that primarily works the muscles in the neck and upper back. This exercise involves lying on your side with a weighted head harness, then gently lifting your head toward the ceiling. It may seem like a small and subtle movement, but it can have great benefits when done correctly and consistently. By adding weight to the head harness, you increase the resistance and challenge the muscles even more. This can help improve neck stability, posture, and overall strength in the upper back region. Strong neck muscles are crucial for supporting the head and neck during everyday activities and exercises, providing better stability and reducing the risk of injury. Including the Weighted Lying Side Lifting Head exercise in your routine can also help alleviate tension in the neck and upper back, especially if you spend a lot of time sitting or hunched over a computer. It can be done at home or at the gym, and it's a great addition to your upper body workout routine. Remember to start with lighter weights and gradually increase the resistance as you become more comfortable and stronger. As with any exercise, it's important to use proper form and technique to avoid any potential strain or injury.


  • Lie down on your side on a flat surface.
  • Place a weight plate or a dumbbell between the head harness straps and secure the head harness around your head.
  • Ensure that your body is in a straight line from head to toe.
  • Keep your legs straight and slightly staggered with the bottom leg slightly bent for stability.
  • Place your bottom arm out straight in front of your body for support.
  • Exhale and lift your head and upper body up while keeping your neck in a neutral position.
  • Hold the lifted position briefly, focusing on contracting the muscles on the side of your neck.
  • Inhale and slowly lower your head and upper body back down to the starting position.
  • Repeat the exercise for the desired number of repetitions.
  • Switch to the other side and repeat the exercise.

Tips & Tricks

  • Maintain proper form throughout the exercise to avoid injury.
  • Start with lighter weights and gradually increase the resistance as you get stronger.
  • Engage your core muscles to stabilize your body during the movement.
  • Breathe steadily and exhale as you lift the weight.
  • Ensure that you're using a comfortable and properly fitting head harness.
  • Consult with a fitness professional to learn the correct technique and form for this exercise.
  • Don't rush the exercise; focus on controlled movements.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Incorporate this exercise into a well-rounded workout routine for balanced muscle development.

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