Weighted Lying Neck Extension

Also known as: Weighted Prone Neck Extension, Plate Neck Extension, Reverse Neck Curl

StrengthRehabilitation

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Body Part: Back

Description

Lie face down on a flat bench with the head beyond its end and hold a light plate against the back of the head. Lift the head from a gently lowered position to extend the neck, then lower slowly. The movement trains the neck extensors while the chest and torso stay supported.

How to Perform

Use a flat bench and a very light weight plate. Place a folded towel between the plate and the back of your head for comfort.
Lie face down on the bench with your chest supported and your head hanging just beyond the end of the bench. Keep your body still and your neck relaxed.
Hold the weight plate securely against the back of your head with both hands. Start with your chin slightly tucked, not forced toward your chest.
Raise your head slowly by extending your neck until it is in line with your upper back. Keep your chest on the bench and do not arch your lower back.
Pause briefly, then slowly lower your head back to the starting position under control.
Keep the movement small and smooth. Do not use momentum, twist your head, or let the weight shift.

What Muscles Work

Primary Muscle:

Tips

Position the bench so the head can move freely beyond its end.
Use a folded towel under the plate for comfort if needed.
Move only through a comfortable range. Do not force your head into a high upward position or crank your neck at the top.
Keep your jaw relaxed and avoid clenching your teeth. Maintain steady breathing, exhaling as you extend and inhaling as you lower.
Keep your shoulders relaxed rather than drawing them toward your ears.

Common Mistakes

Using momentum to swing the head instead of lifting with the neck extensors
Letting the chin jut forward, which shifts the movement out of a neutral neck path
Moving the upper back or lifting the chest to help the repetition
Allowing the head to drop quickly on the way down instead of controlling the descent
Using a load that forces shortened range of motion or jerky reps
Placing the weight too low on the neck or allowing it to shift during the set