Prone Cervical Extension

Muscles worked

Setup

1. Lie face down on a flat bench or firm bed with your head and neck hanging unsupported over the edge.
2. Position your upper chest at the very edge of the surface so your shoulders are just past the support.
3. Let your head hang naturally toward the floor with a slight chin tuck to reach the starting position.

How to do it

1. Exhale and slowly lift your head upward by extending your neck until your head is level and in line with your spine.
2. Hold the top position for one second, focusing on the contraction in the muscles at the back of your neck.
3. Inhale as you slowly lower your head back to the starting position using a controlled 3-second tempo.

Form checklist

• Keep your shoulders pulled back and down; do not let them shrug toward your ears.
• Move only at the neck; avoid arching your lower back or lifting your chest off the bench.
• Ensure the movement is smooth and rhythmic, avoiding any sudden jerks or bouncing.
• Stop when your head is neutral with your spine; do not excessively hyperextend the neck.

Pro tips

• Focus on the mind-muscle connection by imagining you are lifting from the base of your skull rather than just looking up.
• Keep your jaw relaxed and your tongue on the roof of your mouth to help stabilize the deep cervical stabilizers.

Make it harder

• Incorporate a 5-second isometric hold at the top of each repetition to increase time under tension.
• Gently place a light, folded towel or a very light weight plate on the back of your head once you have mastered the bodyweight version.

Frequently asked

What muscles does the prone cervical extension work?

The prone cervical extension primarily targets the erector spinae, and also works the abs, deltoids, glutes, and trapezius as secondary muscles.

What equipment do you need for the prone cervical extension?

The prone cervical extension requires no equipment — just your body weight.

Is the prone cervical extension good for beginners?

Yes. The prone cervical extension is a beginner-friendly movement and a strong foundation to build on.

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