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How to Do Weighted Neck Extension — Form, Muscles & Tips

Learn how to do the Weighted Neck Extension: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Sit on a bench or stand and place a weight plate or use a neck harness behind your head.
  2. Start with your chin tucked toward your chest.
  3. Extend your head backward against the resistance as far as comfortable.
  4. Hold briefly then return to the starting position.
  5. Use very light weight — the neck muscles are small and injury-prone.
  6. Repeat for the desired number of repetitions.