Neck extension

The counterpart to the curl: cervical extensors and upper traps. Training both directions avoids the imbalance that doing only one leaves behind.

• Isolation
• Bodyweight
• Beginner

How to do it

• Face down with the head off the end of the bench
• No load at first; then a plate on the back of the head over a towel
• Extend only to alignment, no further
• No bouncing or rotating within the set

Sets, reps and tempo

Ranges: 10–20 very controlled reps · never to failure

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Hyperextending the neck looking for range
• Combining extension with rotation under load
• Progressing load week to week as you would on a press

Muscles worked

Primary

• Traps

Alternatives

• Neck curl
• Shrug
• Face Pull