Lying Neck Extension
Trains the neck. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app counts your sets, times your rest and remembers every rep.
In the programs
None of our programs use the Lying Neck Extension
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
- Lie face down on a bench with your head hanging just off the end, keeping your shoulders supported on the bench and your body in a straight line.
- Let your head lower toward the floor into a comfortable flexed position, chin moving toward your chest.
- Raise your head upward by extending your neck until your head is in line with your spine or slightly above.
- Slowly lower your head back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Move slowly and smoothly through a comfortable range of motion; never force the extension.
- Avoid hyperextending your neck at the top; stop when your head is roughly in line with your spine.
- Keep your shoulders and chest supported on the bench so only your neck moves.
- Breathe steadily, exhaling as you raise your head and inhaling as you lower it.
Substitutes
Swap Lying Neck Extension 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 for you
Durata times your rest and puts last session's reps in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.