Lying Neck Extension (Weighted)
Trains the neck. You need a plate. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Lying Neck Extension (Weighted)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs.
Technique
How to do the Lying Neck Extension (Weighted)
- Lie face down on a bench with your head hanging just off the end and your shoulders supported. Hold a weight plate flat against the back of your head with both hands, using a folded towel for padding.
- Let your head lower toward the floor into a comfortable flexed position.
- Raise your head upward by extending your neck until your head is in line with your spine or slightly above, holding the plate securely.
- Slowly lower your head back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Start with a very light plate and increase the weight gradually over weeks, not sessions.
- Avoid hyperextending your neck; stop when your head is roughly in line with your spine.
- Move slowly with complete control in both directions; never use momentum.
- Hold the plate firmly against the back of your head so it stays stable throughout.
Substitutes
Swap Lying Neck Extension (Weighted) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Lying Neck Extension (Weighted) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.