Cable Neck Extension

Body region

• Neck
• Back

Muscles

Main

• Splenius Capitis
• Splenius Cervicis
• Semispinalis

Helps

• Levator Scapulae
• Trapezius
• Erector Spinae

Holds

• Sternocleidomastoid
• Scalenes

Equipment

• Cable Station

Technique

1. Set a low cable pulley with a head harness or strap, or use a light band, and sit or kneel facing the stack.
2. Fit the strap on the back of your head and sit tall with the chin slightly tucked.
3. Let the cable draw your head slowly forward through a small, comfortable range.
4. Lift the head back to neutral using the muscles at the back of the neck.
5. Keep the movement slow and smooth throughout.

Cues

• Use the lightest weight and build very slowly.
• Move only the neck; keep the shoulders still.
• Stop at neutral and do not crank the head back.

Common mistakes

• Using too heavy a weight.
• Jerking the head back at the top.
• Shrugging the shoulders up to help.
• Going further than your comfortable range.

Alternatives

• Plate Neck Extension
• Isometric Neck Extension
• Plate Neck Flexion