Neck extension builds the back of the neck and upper traps, key for athletes who take contact and for a thick, powerful look. Lying face-down with light resistance on the back of your head, you raise your head under control.
How to Perform
- Lie face-down on a bench with your head hanging just off the end.
- Hold a light towel-wrapped plate against the back of your head, or start with no weight.
- Raise your head by looking up and back through a full, comfortable range.
- Pause at the top, then lower slowly under control.
- Keep it smooth and controlled with no jerking.
Tips
- Begin with little or no weight and add slowly over weeks.
- Control the lower; do not let the head drop.
- Stop if you feel any sharp pain or dizziness.
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