Core · Other

Lying Neck Extension (Weighted)

Build a thick, resilient neck from the back.

Lying Neck Extension (Weighted) exercise demonstration
CoreOther

How to do it

  1. Lie face-down on a bench with your head off the end, holding a light plate on the back of your head with a towel.
  2. Let your head drop forward into a gentle stretch.
  3. Extend your neck to lift the plate until your head is level.
  4. Lower slowly back to the start.

The one cue that matters

⚡

Keep the load light and the tempo slow, never rush neck work.

Muscles worked

The Lying Neck Extension (Weighted) isolates the Core — no passengers. That makes it a clean tool for adding targeted core volume without extra fatigue.

FAQ

What muscles does the Lying Neck Extension (Weighted) work?

The Lying Neck Extension (Weighted) primarily works the Core.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

How many sets and reps of Lying Neck Extension (Weighted)?

For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.

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