Back · Bodyweight
Prone Cervical Extension
How to do the prone cervical extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your forehead resting near the edge of a bench and your arms at your sides. Slowly lift your head and extend your neck upward until your gaze rises, then lower back down with control. Keep the movement small and smooth.
- 1Feel the muscles at the back of your neck draw your head up
- 2Keep the motion slow and centered through the neck
- 3Let your shoulders stay relaxed and down
Common mistakes
- Don't jerk the head up or over-extend the neck
- Avoid using your shoulders or shrugging to assist
- Don't hold your breath or push into pinching pain
Muscles worked
The prone cervical extension mainly works the upper traps.
- Upper TrapsPrimary
- Mid TrapsMinor
Kovo programs the prone cervical 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.