Attach a head harness to a low pulley cable set near the floor. Sit facing the machine on a bench with a straight back, core engaged, and cable taut when your head is upright.
Execution
Tilt your head back slowly, looking slightly upward by engaging your neck extensors. Hold briefly, then return to neutral in a controlled motion. Repeat for 8–12 reps in 3–4 sets.
Equipment required
Machine, Head Harness
Target muscles
Neck
More Detailed Information
Cable Seated Neck Extension with Head Harness
How to Perform
Setup: Attach a head harness to the low pulley of a cable machine set near the floor. Sit on a bench facing the machine, back straight and core engaged, with the cable taut when your head is in a neutral, upright position.
Extension Movement: Slowly pull your head back, moving from a neutral position to look slightly upward. Focus on activating the neck extensors without using your back or shoulders.
Return to Start: Pause briefly at the top, then return your head to the neutral starting position in a controlled motion. Complete 8–12 reps for 3–4 sets.
Common Mistakes
Using Excess Weight: Start with a manageable weight to prevent neck strain.
Jerky Movements: Keep the motion smooth and controlled to avoid strain.
Engaging Shoulders or Back: Ensure the movement is isolated to the neck.
Benefits
Strengthens Neck Extensors: Targets muscles responsible for supporting the head in an upright position.
Enhances Posture: Helps counter forward head posture by building neck support.
Reduces Discomfort: Strengthens neck muscles, potentially reducing strain and discomfort.
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