Back · Bodyweight
with Head Harness Weighted Standing Neck Extension
How to do the with head harness weighted standing 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
Stand tall wearing a head harness with a weight plate hanging in front of you from the strap. Start with your chin tucked toward your chest, then extend your neck to raise the weight by looking up and back through a comfortable range, and lower under control. Keep your torso upright and still so only your neck moves.
- 1Feel the back of your neck raise and lower the weight
- 2Move slowly and smoothly through a comfortable range
- 3Keep your torso tall and braced so only the neck moves
Common mistakes
- Don't jerk or snap your head back
- Avoid leaning your torso or using your back to assist
- Don't push into end range or any neck discomfort
Muscles worked
The with head harness weighted standing neck extension mainly works the upper traps.
- Upper TrapsPrimary
- Lower BackMinor
- Mid TrapsMinor
Kovo programs the with head harness weighted standing 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.