How do you perform this exercise?
- Set a flat bench and lie on your back with shoulders near the edge so your head can move freely; plant your feet and brace your torso.
- Fit the head harness snugly and attach a light plate so it provides resistance as you flex the neck.
- Start with the neck slightly extended below neutral, eyes up, shoulders relaxed and down.
- Initiate with a gentle nod, then curl your chin toward your chest by segmentally flexing the cervical spine.
- Pause briefly in the top position without lifting the shoulders or hips.
- Lower slowly for 2–3 seconds back to a slight, comfortable extension; keep the motion smooth and pain‑free.
- Maintain steady breathing and keep reps strict; stop if form or control degrades.
Which other muscles are involved?
Scalenes, Longus colli, Longus capitis, Upper trapezius, Deep cervical flexors.
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.
