Lying Neck Extension
Complete guide to Lying Neck Extension. Learn proper form, technique, and execution. Targets Neck — Front Neck, Side Neck, Back Neck. Requires none. Step-by-step instructions and expert tips.
How to Perform Lying Neck Extension
Lie face down on a bench with your head hanging off the edge.
Place your hands behind your head for light support.
Engage your abs and take a breath.
Lower your head toward the floor by flexing your neck forward.
Raise your head back up by extending your neck, squeezing the muscles at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |