Attach a head harness to a low cable pulley at head height with light weight. Sit on a bench facing away from the machine, back straight, and core engaged. Keep the cable taut with your head upright.
Execution
Lower your chin toward your chest in a controlled neck flexion, engaging your neck muscles. Pause briefly, then return to the upright position, resisting the weight's pull. Perform 8–12 reps for 3–4 sets.
Equipment required
Machine, Head Harness
Target muscles
Neck
More Detailed Information
Cable Seated Neck Flexion with Head Harness
How to Perform
Setup: Attach a head harness to the low pulley of a cable machine, adjusted to head height. Select a low weight. Sit on a bench facing away from the machine, back straight and core engaged, with the cable taut when your head is in a neutral, upright position.
Flexion Movement: Slowly lower your chin toward your chest, flexing only at the neck. Move in a controlled manner, focusing on engaging your neck muscles.
Return to Start: Pause briefly, then return your head to the upright position, resisting the pull of the weight. Complete 8–12 reps for 3–4 sets.
Common Mistakes
Using Excess Weight: Start light to avoid neck strain.
Jerking Movements: Keep the motion smooth and controlled.
Involving Shoulders/Back: Focus on isolating neck muscles, maintaining a steady posture.
Benefits
Strengthens Neck Flexors: Targets muscles that support head movement and alignment.
Improves Posture: Helps correct forward head posture by strengthening key stabilizers.
