What muscles does Lying Neck Extension (Weighted) work?

The Lying Neck Extension (Weighted) primarily targets the Neck, specifically the Front Neck, Side Neck, Back Neck.

How often should I do Lying Neck Extension (Weighted)?

For optimal results, include Lying Neck Extension (Weighted) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Lying Neck Extension (Weighted)?

To perform Lying Neck Extension (Weighted), you will need plate. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Lying Neck Extension (Weighted) suitable for beginners?

Yes, beginners can perform Lying Neck Extension (Weighted) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Lying Neck Extension (Weighted) at home?

Lying Neck Extension (Weighted) requires plate, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Lying Neck Extension (Weighted)

Learn how to do the Lying Neck Extension (Weighted) with proper form, setup, and execution.

This plate movement primarily targets neck, including front neck, side neck, back neck.

How to Perform Lying Neck Extension (Weighted)

1
Lie face down on a bench with your head hanging off the edge.
2
Hold a weight plate against the back of your head with both hands.
3
Engage your abs and take a breath.
4
Lower your head toward the floor by flexing your neck forward.
5
Raise your head back up by extending your neck, squeezing the muscles at the top and exhale.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.