How do you perform this exercise?
- Stand with your upper back close to a wall, feet hip‑width, knees soft, chest tall.
- Place one or two fingers on the tip of your chin to guide the motion; keep eyes level.
- Without tilting the head, glide your chin straight back, making a small “double chin.”
- Lightly touch the back of your head to the wall at the base of the skull while keeping the neck long.
- Hold 3–5 seconds, breathe normally, and keep shoulders relaxed (no shrugging).
- Slowly release to the start position and repeat for controlled reps.
- Avoid jutting the chin forward, looking up/down, or opening the mouth during the movement.
Which other muscles are involved?
Upper back, Traps.
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.
