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Weighted Seated Neck Extension

Exercise Profile

Body PartNeck
Primary MusclesSplenius
Secondary MusclesLevator Scapulae, Sternocleidomastoid, Trapezius Upper Fibers
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Introduction to the Weighted Seated Neck Extension

The Weighted Seated Neck Extension is a targeted strength exercise that focuses on enhancing the muscles in the neck and upper back. It is ideal for athletes, particularly wrestlers and football players, who require strong neck muscles for their sport, and for anyone else looking to improve their neck strength and posture. Incorporating this exercise into your routine can help prevent neck pain, boost your performance in sports, and contribute to a well-rounded fitness regimen.

Performing the: A Step-by-Step Tutorial Weighted Seated Neck Extension

  • Carefully lift the weight plate and place it behind your head, holding it with both hands for support.
  • Slowly lower your head backward, ensuring that you're moving from your neck and not your back.
  • Once your head is fully extended, pause for a moment before slowly lifting your head back to the starting position.
  • Repeat this motion for the desired number of repetitions, ensuring to keep your movements controlled and precise.

Tips for Performing Weighted Seated Neck Extension

  • Use Appropriate Weight: A common mistake that people make is using too much weight. This can lead to straining the neck muscles and may even cause serious injury. Start with a light weight and gradually increase it as your strength improves.
  • Controlled Movements: When performing the exercise, make sure your movements are slow and controlled. Avoid jerking or sudden movements as this can lead to injury.
  • Proper Form: Keep your head and neck in a neutral position throughout the exercise. Avoid tilting your head too far back or forward as this can put undue stress on the neck.
  • Rest and Recovery: Like any other muscle group, your neck muscles also need time to rest and recover. Avoid doing this exercise every

Weighted Seated Neck Extension FAQs

Can beginners do the Weighted Seated Neck Extension?

Yes, beginners can do the Weighted Seated Neck Extension exercise, but it's important to start with a very light weight to avoid injury. Proper form is crucial in this exercise to prevent strain or damage to the neck muscles. It's recommended to have a trainer or experienced individual supervise or guide a beginner during this exercise. If any discomfort or pain is experienced, the exercise should be stopped immediately.

What are common variations of the Weighted Seated Neck Extension?

  • Lying Face Down Plate Neck Resistance: In this variation, you lie face down on a bench with a weight plate on the back of your head, and lift your head to extend the neck.
  • Seated Neck Flexion with Dumbbell: This variation involves sitting on a bench with a dumbbell placed on the forehead and flexing the neck forward against the weight.
  • Seated Neck Extension with Resistance Band: This involves sitting on a bench with a resistance band looped around the back of your head and extending the neck against the resistance.
  • Prone Neck Extension with Stability Ball: This variation involves lying face down with your forehead on a stability ball and lifting your head to extend the neck.

What are good complementing exercises for the Weighted Seated Neck Extension?

  • Seated Row: This exercise works on the upper back and shoulder muscles, which indirectly support the neck muscles, thus improving the overall effectiveness of the Weighted Seated Neck Extension by creating a balanced strength in the upper body.
  • Face Pulls: This exercise targets the rear deltoids and the upper back, which are crucial for maintaining a good posture. By strengthening these muscles, it complements the Weighted Seated Neck Extension by reducing the risk of neck strain and improving neck extension.

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  • Neck Strengthening Exercise
  • Weight-Assisted Neck Extension.