Weighted Seated Neck Extension (with head harness)
The Weighted Seated Neck Extension targets the muscles in your neck for improved strength and stability.
To perform the exercise:
- Secure the head harness around your head.
- Sit upright on a bench with your feet flat on the floor.
- Slowly extend your neck backward against the resistance.
- Return to the starting position with control.
How to perform the Weighted Seated Neck Extension (with head harness)
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Seated Neck Extension (with head harness) 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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