Neck Harness Extension: how to do it and muscles worked
The neck harness extension mainly works your neck. You need simple equipment.
Muscles worked
Main
How to do the neck harness extension
- 1
Wear a neck harness with a light weight attached by chain, and stand or sit leaning forward with your head hanging slightly down. Brace your hands on your thighs or a bench.
- 2
Slowly lift your head up until your face is level or just above, using only your neck muscles. Then lower slowly back down under control.
- 3
Take 2 seconds up and 3 seconds down, breathing out as you lift. Do 10 to 15 reps and stop well before you tire.
Form tip: Start with a very light weight and make sure the harness is secure and does not slide. Never jerk the weight, as the neck is easily strained.
Common questions
- Which muscles does the neck harness extension work?
- The neck harness extension mainly works your neck.
- What equipment do I need for the neck harness extension?
- You need simple equipment.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the neck harness extension in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More neck exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.