How do you perform this exercise?
- Set an incline bench and attach the head harness so the chain and plate hang directly below the back of your head.
- Lie prone with chest on the bench, hips anchored, toes on the floor, and head past the edge.
- Brace your core, depress and retract the shoulders; begin with the neck slightly flexed (chin gently tucked).
- Extend the neck to lift your head until it aligns with your torso—avoid hyperextension or swinging.
- Pause briefly at the top while keeping the torso still.
- Lower your head slowly to the start position, maintaining control and a neutral upper back.
- Use light to moderate load and stop if you feel sharp neck discomfort.
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.
