Back · Bodyweight
with Head Harness Weighted Lying Side Lifting Head
How to do the with head harness weighted lying side lifting head, 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 on your side on a bench with your head hanging off the end and a head harness loaded with light weight. Keeping your neck long, lift your head sideways toward the ceiling against the resistance, then lower it slowly back down. Use very light loads and a slow tempo.
- 1Feel the side of your neck contract as you lift your head
- 2Keep the motion smooth and your chin level throughout
- 3Lower slowly and stay in a pain-free range
Common mistakes
- Do not jerk your head or use momentum to lift
- Avoid going too heavy; the neck responds to light, slow work
- Do not push into any range that pinches or strains
Muscles worked
The with head harness weighted lying side lifting head mainly works the upper traps.
- Upper TrapsPrimary
- ObliquesMinor
Kovo programs the with head harness weighted lying side lifting head 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.