How to How to Do Lying Neck Extension: Muscles Worked & Proper Form

Muscles Worked in Lying Neck Extensions

Primary muscles worked:

• Neck

How to Do Lying Neck Extensions

1. Lie face down on a flat bench with your head hanging just off the edge.
2. Position your body so your chest and stomach are supported. If you want to, you can keep your feet on the ground for stability.
3. Place a weight plate on the back of your head, holding it with both hands. If you want, place a folded towel on the back of your head for comfort.
4. Tuck your chin slightly and keep your neck in a neutral position.
5. Lift your head up by extending your neck and raising the back of your head toward the ceiling.
6. Pause briefly at the top, squeezing the muscles at the base of your skull, then lower your head back down under control to the starting position.
7. Repeat for reps.

Commentary

The neck extension is an isolation exercise that targets the muscles on the back of the neck. It builds strength and stability in the neck and supports posture, reduces injury risk, and benefits athletes, especially in contact sports. You can do it without any resistance or use a weight plate to progressively overload the neck extensors for more strength, muscle growth, and endurance.