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Prone Cervical Extension Isometric Hold
How to do the prone cervical extension isometric hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie face down with your forehead near the edge of a bench and your arms at your sides. Lift your head until your neck is in a neutral, extended position, then hold it there with steady breathing. Lower slowly when the hold is done.
- 1Feel a steady, even contraction at the back of your neck
- 2Keep your head still and level through the hold
- 3Let your shoulders and jaw stay relaxed
Common mistakes
- Don't crane the head too high or let it drift
- Avoid clenching your jaw or shrugging your shoulders
- Don't hold your breath during the isometric
Muscles worked
The prone cervical extension isometric hold mainly works the upper traps.
- Upper TrapsPrimary
- Mid TrapsMinor
Kovo programs the prone cervical extension isometric hold 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.