TrainFury
Start free
Neck · Other

Lying Neck Extension (Weighted)

An isolation movement that trains your neck.

EquipmentOther
TypeIsolation
Push or pullPush
LevelIntermediate

Muscles you'll work

Lying Neck Extension (Weighted) muscles worked, front viewLying Neck Extension (Weighted) muscles worked, back view
NeckPrimary

How to do it

  1. Lie face down on a flat bench with your head extending off the end, ensuring your shoulders are at the edge of the bench.
  2. Carefully place a weight plate on the back of your head. You may want to place a towel under the weight for comfort.
  3. Use your hands to hold the weight plate securely in place on your head.
  4. Allow your head to slowly drop downwards towards the floor, extending your neck muscles and feeling a stretch.
  5. Using your neck muscles, slowly raise your head back up, extending your neck until your head is parallel with your torso.
  6. Squeeze your neck muscles at the top of the movement.
  7. Slowly lower your head back down to the starting position and repeat for the desired number of repetitions.

More neck exercises

Lying Face Down Plate Neck ResistanceLying Face Up Plate Neck ResistanceLying Neck Curls (Weighted)
Free · No card required

Log this lift and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
Log my first setGet it on Google Play

The AI writes the plan. The engine keeps coaching every session after that — free.