How do you perform this exercise?
- Set a cable pulley roughly at seated head height and select a very light weight.
- Sit on a bench facing away from the machine; clip the head harness D‑ring behind your head to the cable.
- Sit tall with feet flat, core braced, shoulders relaxed, and neck in neutral alignment.
- Pre-tension the cable by scooting forward slightly without extending the neck.
- Exhale and flex the neck, nodding the chin toward the chest through a comfortable range without rounding the torso.
- Pause briefly, then slowly return to neutral while resisting the pull—do not hyperextend.
- Keep the motion smooth and small; stop immediately if you feel pain or dizziness.
Which other muscles are involved?
Sternocleidomastoid, Scalenes, Longus colli, Longus capitis.
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.
