Lying Neck Extension (Weighted)
Complete guide to Lying Neck Extension (Weighted). Learn proper form, technique, and execution. Targets Neck — Front Neck, Side Neck, Back Neck. Requires plate. Step-by-step instructions and expert tips.
How to Perform Lying Neck Extension (Weighted)
Lie face down on a bench with your head hanging off the edge.
Hold a weight plate against the back of your head with both hands.
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 |