Weighted Lying Neck Extension

Weighted Lying Neck Extension

The Weighted Lying Neck Extension is a targeted exercise that focuses on strengthening and toning the muscles in the neck and upper back. By using a weight plate or a weighted barbell, this exercise helps to enhance neck stability and improve posture. When performed correctly, the Weighted Lying Neck Extension can help alleviate neck and upper back pain by targeting the muscles that support the cervical spine. This exercise primarily engages the deep neck extensor muscles, such as the splenius capitis and semispinalis capitis, along with the upper trapezius and levator scapulae muscles. Regularly including the Weighted Lying Neck Extension as part of your workout routine can have several benefits. It helps to strengthen the muscles in your neck and upper back, improving overall posture and reducing the risk of muscle imbalances. Strong neck muscles can also contribute to enhanced athletic performance, especially in sports like wrestling, rugby, or martial arts, where neck strength is crucial. Additionally, this exercise can be effective for individuals who spend long hours sitting at a desk or in front of a computer, as it can help counteract the strain placed on the neck and upper back from poor posture. Remember to always use proper form and start with light weights when incorporating the Weighted Lying Neck Extension into your exercise program. Gradually increase the weight as you become more comfortable and confident with the movement. However, if you have any underlying neck or spinal conditions, it is crucial to consult with a fitness professional or physician before attempting this exercise.


  • Lie down on a flat bench with your head hanging off the edge, your body aligned and your feet flat on the ground.
  • Hold a weight, such as a plate or dumbbell, with both hands and place it on your forehead, just above your eyebrows.
  • Keep your elbows bent and slightly wider than shoulder-width apart, with your palms facing up towards the weight.
  • Slowly lower the weight towards the ground, allowing your neck to extend backward.
  • Pause for a moment at the bottom of the movement, feeling a stretch in your neck muscles.
  • Engage your neck muscles to raise the weight back up towards the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to keep your movements slow and controlled, focusing on proper form throughout the exercise.

Tips & Tricks

  • Start with light weights and gradually increase the resistance to challenge your neck muscles.
  • Ensure proper form by keeping your neck and head aligned with your spine throughout the movement.
  • Engage your core muscles to maintain stability and prevent excessive strain on your neck.
  • Breathe naturally and avoid holding your breath during the exercise.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation and minimize the risk of injury.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Avoid jerking or excessive neck movement - focus on smooth and controlled motions.
  • Incorporate variety by using different grips or hand positions to target the neck muscles from different angles.
  • Progress gradually and avoid overloading your neck muscles with too much weight too soon.
  • Always consult with a healthcare professional or certified trainer before attempting new exercises, especially if you have any existing neck or spine conditions.


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