Back · Bodyweight
Seated Flexion and Extension Neck
How to do the seated flexion and extension neck, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall with your spine neutral. Slowly drop your chin toward your chest to flex the neck, then raise and tilt your head back to extend it. Move smoothly between the two positions through a comfortable range.
- 1The muscles at the front and back of the neck working through the range
- 2A gentle stretch at each end position
- 3Smooth, controlled movement with the shoulders relaxed
Common mistakes
- Snapping the head back into extension
- Forcing past a comfortable range
- Hunching the shoulders or moving the whole torso
Muscles worked
The seated flexion and extension neck mainly works the upper traps.
- Upper TrapsPrimary
Kovo programs the seated flexion and extension neck 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.