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Cable Seated Neck Flexion (with head harness)

Cable Seated Neck Flexion (with head harness)

Cable Seated Neck Flexion (with head harness) is an excellent exercise that targets the muscles in the front of your neck, known as the sternocleidomastoid. This exercise specifically works to strengthen and develop these muscles, which are important for maintaining proper head alignment and improving neck stability. To perform the Cable Seated Neck Flexion, you will need a cable machine and a head harness attachment. Start by attaching the head harness to the cable machine, making sure it's secure and comfortable. Sit on a bench in front of the cable machine with the weight stack adjusted to an appropriate resistance level for your fitness level. Next, secure the head harness around your head, positioning it just above your ears. Hold onto the handles or straps attached to the cable machine and sit with good posture, keeping your back straight. From here, begin by slowly flexing your neck forward, bringing your chin towards your chest. Focus on using the muscles in the front of your neck to initiate the movement. As you reach the end of the range of motion, hold the contraction for a brief pause, and then slowly return to the starting position. When performing this exercise, it's crucial to maintain control throughout the movement and avoid any jerking or bouncing motions. Start with a light weight and gradually increase the resistance as your neck muscles become stronger and more conditioned. Remember to always consult with a fitness professional or physician before starting any new exercise program, especially if you have pre-existing neck or spine conditions. Enjoy incorporating the Cable Seated Neck Flexion into your routine and reap the benefits of a strong and stable neck!


  • Attach a head harness to a cable machine and adjust the height to approximately eye level.
  • Sit on a bench or chair facing away from the cable machine and secure the head harness around your head.
  • Grasp the cable handles with your hands and keep your elbows slightly bent.
  • Sit with a tall posture and engage your core muscles.
  • Maintaining a controlled movement, flex your neck forward by bringing your chin towards your chest.
  • Hold the contraction for a brief moment and then slowly extend your neck back to the starting position.
  • Repeat for the desired number of repetitions, taking care to maintain proper form and control throughout.
  • Remember to only use a weight on the cable machine that allows you to complete the movement with proper technique, without straining your neck or back.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the muscles correctly.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with a lighter weight and gradually increase the resistance to challenge your muscles.
  • Control the movement in a slow and controlled manner for maximum effectiveness.
  • Avoid tension in your neck and shoulders by keeping them relaxed and focusing on the targeted muscles.
  • Breathe smoothly and exhale during the exertion phase of the exercise.
  • Ensure proper head alignment by keeping your neck in a neutral position.
  • Incorporate this exercise into a well-rounded neck and shoulder workout routine.
  • Consult with a fitness professional to ensure proper technique and form.
  • Listen to your body and stop if you experience any pain or discomfort.


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