Weighted Lying Neck Flexion With Head Harness

Muscles worked

Setup

1. Secure the head harness comfortably around your head and attach the desired weight plate to the chain.
2. Lie supine (on your back) on the bench with your head and neck hanging completely off the edge.
3. Position your body so your shoulders are flush with the edge of the bench and plant your feet firmly on the floor for stability.

How to do it

1. Inhale as you slowly lower your head toward the floor in a controlled manner until you feel a deep stretch in the front of your neck.
2. Exhale and flex your neck to bring your chin toward your chest, moving in a smooth arc-like motion.
3. Pause for a split second at the peak of the contraction before slowly returning to the starting position.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep your upper back and shoulders pinned to the bench; do not use your torso to help lift the weight.
• Ensure the harness is centered on your head to avoid uneven strain on the cervical spine.
• Avoid any rapid or jerking movements; the neck is a sensitive area that requires strict control.
• Keep your jaw relaxed and avoid clenching your teeth during the exertion phase.

Pro tips

• Focus on the 'chin-to-chest' cue to maximize the recruitment of the sternocleidomastoid muscles.
• Use a light touch with your hands on the bench or your sides to ensure all force is generated by the neck flexors.
• Start with a very light weight to establish a mind-muscle connection before attempting to increase resistance.

Make it harder

• Add a 3-second isometric hold at the peak of the flexion to increase time under tension.
• Incorporate '1.5 reps' by performing a full repetition followed by a half-repetition from the bottom to the midpoint.

Frequently asked

What muscles does the weighted lying neck flexion with head harness work?

The weighted lying neck flexion with head harness primarily targets the abs and obliques, and also works the deltoids, erector spinae, and trapezius as secondary muscles.

What equipment do you need for the weighted lying neck flexion with head harness?

The weighted lying neck flexion with head harness uses weight plate.

Is the weighted lying neck flexion with head harness good for beginners?

The weighted lying neck flexion with head harness is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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