How to do it
Position your head just past the bench edge for an unobstructed range.
- 1
Lie face down on a bench with a head harness attached to a weight around your forehead.
- 2
Slowly lower your head to allow your neck to extend.
- 3
Lift your head by extending your neck, bringing your chin towards your chest.
- 4
Pause at the top of the movement, then slowly return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Perform the movement slowly and avoid overextending to protect your neck. Use a weight that allows you to maintain control throughout the exercise.
Common mistakes
- ✕Jerking the head upward with momentum
- ✕Overextending the neck at the top
- ✕Lifting the torso off the bench