Weighted Seated Neck Extension (With Head Harness)

Seated and leaning forward over the knees, a plate hanging from a head harness; raise the head from the chest until the eyes look ahead.

How to do it

Setup

Seated at the bench end, torso leaning forward, hands or forearms on the knees, the plate hanging from the harness between the feet.

Steps

Let the chin sink toward the chest, the plate hanging free.
Lift the head until the eyes look straight ahead.
Lower back to the chest slowly.

Common mistakes

Rocking the torso up to swing the plate: the trunk stays braced on the knees. Cranking the head back past eye level: the top is looking straight ahead. Plate bouncing off the floor or the shins: set the hang so it clears both.

Breathing

Exhale lifting, inhale lowering.