Back · Bodyweight
with Head Harness Weighted Seated Neck Extension
How to do the with head harness weighted seated 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
Sit upright wearing a head harness loaded with light weight and let your head drop forward toward your chest. Keeping your torso still, extend your neck to lift your head back to neutral against the resistance, then lower it slowly forward again. Use light loads and a slow, controlled tempo.
- 1Feel the back of your neck contract as you lift your head up
- 2Keep your torso upright and still so only your neck moves
- 3Lower your head slowly and stay in a pain-free range
Common mistakes
- Do not jerk your head back or use momentum
- Avoid hyperextending your neck past neutral
- Do not go heavy; the neck needs light, slow work
Muscles worked
The with head harness weighted seated neck extension mainly works the upper traps.
- Upper TrapsPrimary
- Mid TrapsMinor
Kovo programs the with head harness weighted seated 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.