Back · Bodyweight
with Head Harness Weighted Lying Neck Extension
How to do the with head harness weighted lying neck extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a bench with your head and neck hanging off the end, wearing a head harness loaded with a weight plate. Lower your chin toward your chest under control, then extend your neck to raise the weight by looking up and back through a comfortable range. Move slowly and keep the rest of your body still.
- 1Feel the back of your neck work to raise the weight
- 2Move slowly and smoothly through a comfortable range
- 3Keep your shoulders and torso flat and still
Common mistakes
- Don't jerk or snap your head back
- Avoid using momentum from your shoulders or back
- Don't push into end range or any neck discomfort
Muscles worked
The with head harness weighted lying neck extension mainly works the upper traps.
- Upper TrapsPrimary
- Lower BackMinor
- Mid TrapsMinor
Kovo programs the with head harness weighted lying 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.