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Cable Seated Neck Extension (with head harness)

Cable Seated Neck Extension (with head harness)

The Cable Seated Neck Extension with head harness is a fantastic exercise to specifically target and strengthen the muscles of the neck. This exercise involves using a cable machine, a seated position, and a head harness attachment. It primarily targets the muscles responsible for extending and flexing the neck, including the splenius capitis, semispinalis cervicis, and upper trapezius muscles. The head harness is securely fastened around the head, with the cable machine providing resistance. Sitting in an upright position, the individual pulls their head backward against the resistance, thereby engaging and strengthening the targeted muscles. This exercise is suitable for anyone looking to improve neck strength, stability, and overall posture. Regularly incorporating the Cable Seated Neck Extension into your workout routine can have numerous benefits. Strong neck muscles can help alleviate common issues such as neck pain, tension headaches, and poor posture. Additionally, it can improve your overall athletic performance, as a strong neck provides a solid foundation for other movements, such as overhead presses, deadlifts, and various upper body exercises. Remember, proper form and technique are crucial when performing this exercise to minimize the risk of injury. If you're new to this exercise, start with lighter weights and gradually increase the resistance as your strength improves. As with any exercise, it's important to listen to your body and stop immediately if you experience any discomfort or pain. Incorporating the Cable Seated Neck Extension into your fitness routine can help you build a strong, resilient neck and improve your overall well-being. Consult with a fitness professional to determine the best approach and to ensure the exercise aligns with your specific goals and medical history. Keep pushing yourself, and enjoy the benefits of a strong neck!


  • Sit on a bench or chair facing the weight stack of a cable machine.
  • Adjust the seat height so that when you are seated, the cable is at neck height.
  • Attach a head harness to the cable and place it on your head, positioning the pad on the back of your head.
  • Hold the sides of the harness to stabilize it with your hands.
  • Start with your head in a neutral position, looking straight ahead.
  • Slowly exhale and push your head back against the resistance of the cable as you extend your neck.
  • Continue to breathe out and extend your neck until you feel a gentle stretch in the back of your neck.
  • Hold the extended position briefly, then inhale and return your head to the starting position with control.
  • Repeat for the desired number of reps.
  • Make sure to maintain proper form and avoid any jerky movements or excessive strain.

Tips & Tricks

  • Ensure proper form and technique by keeping your back straight and your head aligned with your spine throughout the exercise.
  • Start with a light weight and gradually increase the resistance as you become more comfortable and proficient with the movement.
  • Incorporate a controlled tempo, focusing on both the concentric (lifting) and eccentric (lowering) phases of the exercise.
  • Engage your core muscles by maintaining a strong, stable base throughout the exercise.
  • Avoid excessive strain on the neck by not hyperextending or over-flexing it during the movement.
  • Add variety to your routine by performing different neck exercises in addition to the cable seated neck extension, targeting different muscles and movement patterns.
  • Progress gradually by increasing the number of sets, repetitions, or resistance over time, while listening to your body and avoiding overtraining.
  • Incorporate adequate rest and recovery days into your training plan to allow your muscles to repair and grow stronger.
  • Stay hydrated before, during, and after your workout to optimize performance and prevent dehydration.
  • Consider incorporating neck strengthening exercises into your routine to improve overall neck stability and prevent injuries.

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