Back · Bodyweight
with Head Harness Weighted Lying Neck Flexion
How to do the with head harness weighted lying neck flexion, 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
- Flexion
- Mechanic
- Isolation
How to do it
Lie face up on a bench with your head and neck hanging off the end, wearing a head harness loaded with a weight plate. Tuck your chin and curl your head up toward your chest to raise the weight, then lower under control back to a neutral neck position. Move slowly and keep your torso flat and still.
- 1Feel the front of your neck curl your head up
- 2Move slowly and smoothly through a comfortable range
- 3Keep your shoulders and torso flat and relaxed
Common mistakes
- Don't snap or jerk your head up
- Avoid lifting with your shoulders or upper back
- Don't push into end range or any neck discomfort
Muscles worked
The with head harness weighted lying neck flexion mainly works the upper traps.
- Upper TrapsPrimary
- Upper AbsMinor
- ObliquesMinor
Kovo programs the with head harness weighted lying neck flexion 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.