How to do it
Take two full seconds on both the extension and the return phases.
- 1
Sit on a bench facing away from the cable machine.
- 2
Attach the head harness to the cable.
- 3
Hold the bench for stability and extend your neck, moving your head back.
- 4
Slowly return to the starting position with control.
- 5
Perform the desired number of repetitions.
Expert tip
Adjust the cable to the correct height to align with your head and maintain a neutral spine throughout the movement.
Common mistakes
- ✕Jerking the head backward against the cable
- ✕Overextending the neck past neutral
- ✕Leaning the torso backward during the pull