How do you perform this exercise?
- Adjust seat so the head pad contacts the back of your skull (not the neck) and load light plates.
- Sit upright with chest against the pad, feet flat, and spine neutral; grip the handles for stability.
- Begin with a slight chin tuck and eyes forward; avoid slouching or arching the low back.
- Exhale and extend the neck by pressing the head back into the pad until the head aligns with the torso—do not hyperextend.
- Pause briefly while keeping shoulders relaxed and down.
- Inhale and control the return by flexing the neck, bringing the chin slightly toward the chest within a comfortable range.
- Move slowly and smoothly; stop if you feel neck pain, tingling, or dizziness.
Which other muscles are involved?
Traps, Upper back.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
