Standing Weighted Neck Extension
Strengthen your neck with Standing Weighted Neck Extensions. Improve neck stability and posture with controlled resistance training.

Optional Equipment



Muscle Groups
Primary
Secondary
Instructions
Weighted Standing Neck Extension
- Neck harness (optional)
- Mat (for floor protection, optional)
1. Setup:
- If using a neck harness, attach the weight plate to the harness. If not, you can hold a dumbbell or weight plate with your hands.
- Stand upright with your feet shoulder-width apart.
2. Positioning:
- If using a neck harness, place the harness over your head so that it sits comfortably on your head and ensure the weight is secure.
- If holding a weight plate or dumbbell, hold it back towards your head with both hands, keeping your elbows bent.
3. Starting Position:
- Keep your back straight and engage your core for stability.
- Look straight ahead, ensuring your neck is in a neutral position.
4. Movement:
- Slowly extend your neck backward while maintaining control. This should be a smooth motion; avoid jerking or using excessive force.
- Aim to bring your chin up towards the ceiling while feeling the contraction in the muscles at the back of your neck.
5. Top Position:
- Hold the extended position for a moment, feeling the stretch in the front of your neck and the contraction in the back.
6. Returning to Start:
- Gradually lower your head back to the starting position, ensuring to return slowly to prevent any strain.
7. Repetitions:
- Perform 10 to 15 repetitions for 2 to 3 sets, allowing for rest between sets.
Tips:
- Focus on controlled movements to prevent injury.
- Ensure that the weight is appropriate for your fitness level.
- If you feel any pain or discomfort, stop the exercise immediately.
Safety Precautions:
- Always warm up your neck before starting the exercise.
- Maintain proper posture throughout the movement.