Weighted Lying Neck Extension
Perform the weighted lying neck extension to strengthen the neck muscles. Lie face down on a bench with your head hanging off the edge.
- Secure a weight plate or head harness on your forehead.
- Slowly lift your head and neck upwards, extending them fully.
- Lower your head back to the starting position in a controlled manner.
How to perform the Weighted Lying Neck Extension
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Lying Neck Extension using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your trapezius rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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