Back · Cable
with Head Harness Cable Seated Neck Extension
How to do the with head harness cable seated neck extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit facing away from a low cable column wearing a head harness clipped to the cable. Start with your chin tucked toward your chest, then extend your neck backward against the resistance, returning under control.
- 1Feel the muscles at the back of your neck driving the movement
- 2Move only your head, keeping your torso still and braced
- 3Pause briefly at full extension before lowering slowly
Common mistakes
- Avoid jerking your head back or using momentum
- Don't let your shoulders or upper back rock to help
- Don't use a load that pulls your head past a comfortable range
Muscles worked
The with head harness cable seated neck extension mainly works the upper traps.
- Upper TrapsPrimary
- Mid TrapsMinor
Kovo programs the with head harness cable seated neck extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.