Weighted Seated Neck Extension (with head harness)

Weighted Seated Neck Extension (with head harness)

The Weighted Seated Neck Extension is a targeted exercise that focuses on strengthening the muscles in the back of the neck. This exercise involves the use of a head harness and additional weight to provide resistance, helping to develop muscular strength and stability in the neck region. The seated position allows for proper alignment and support while performing the exercise, ensuring safety and reducing the risk of injury. By adding weight to the head harness, the muscles responsible for neck extension are challenged, which can lead to increased hypertrophy and overall improvement in neck strength. Strong neck muscles are important not only for aesthetic reasons but also for functional purposes. A strong neck can contribute to better posture, decreased risk of neck injuries, and improved performance in sports or activities that require neck stability, such as martial arts or gymnastics. When incorporating the Weighted Seated Neck Extension into your workout routine, it is important to start with lighter weights and gradually increase the resistance as you become more comfortable and stronger. As with any exercise, maintaining proper form is crucial to avoid straining or putting unnecessary stress on the neck. Remember to warm up adequately before attempting this exercise and always listen to your body. If you experience any pain or discomfort, it is advised to discontinue the exercise and seek advice from a fitness professional or healthcare provider. Regularly incorporating exercises that target the neck muscles can support overall strength and fitness goals while reducing the risk of injury.


  • Start by sitting on a bench or chair with your back straight and the head harness securely attached to a weight or resistance machine.
  • Place the head harness around your head, making sure it is snug but not too tight.
  • Grasp the handles or straps attached to the weight or resistance machine with your hands, keeping your elbows slightly bent and your shoulders relaxed.
  • Slowly and with control, lower your head forward, flexing your neck muscles. Stop when your chin is close to your chest, but avoid any discomfort or strain.
  • Using the muscles at the back of your neck, slowly extend your head backward, bringing it to an upright position or slightly beyond.
  • Pause at the top of the movement and squeeze your neck muscles before starting the next repetition.
  • Repeat the exercise for the desired number of repetitions, maintaining proper form and control throughout.
  • Once you have completed the set, carefully remove the head harness and relax.

Tips & Tricks

  • Start with a proper warm-up to prepare your muscles and prevent injury.
  • Focus on maintaining proper form and technique throughout the exercise.
  • Gradually increase the weight or resistance as your strength and comfort level improve.
  • Engage your core muscles to stabilize your body during the movement.
  • Breathe steadily and avoid holding your breath during the exercise.
  • Avoid excessive jerking or sudden movements that could strain your neck.
  • Listen to your body and modify the exercise if you experience any discomfort or pain.
  • Incorporate neck stretches and mobility exercises into your routine to improve flexibility.
  • Ensure that the head harness is properly adjusted for a comfortable fit.
  • Consider seeking guidance from a qualified fitness professional for proper instruction and progression.


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