Perform weighted lying neck extensions by lying face down on a bench, placing a weight plate on the back of your head, and lifting your head upward with control while engaging your neck muscles.
Lift slowly, keep movements controlled, and avoid overextending the neck.
Neck & Traps
A sturdy, padded bench with a flat surface for lying or sitting during exercises.
Flat, circular weights with center holes designed to fit onto barbells, dumbbells, or plate-loaded machines.
Intermediate: Requires moderate skill, good form, and technique.
Bilateral: Each rep engages both sides of the body simultaneously.
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