How to do it
Keep your shoulders relaxed and pressed against the bench throughout.
- 1
Lie on your back on a flat bench with your head extending off the edge.
- 2
Attach the head harness with the desired weight.
- 3
Slowly lower your head down towards the floor, extending your neck.
- 4
Carefully flex your neck to bring your chin towards your chest.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure the head harness is securely fastened and the weight is appropriate for your strength level to avoid neck strain.
Common mistakes
- ✕Dropping the head rapidly toward the floor
- ✕Overflexing the neck beyond chin-to-chest
- ✕Rolling the head sideways during the lift