Cable Seated Neck Flexion With Head Harness

Muscles worked

Setup

1. Position a flat bench facing away from a cable column with the pulley set to approximately head height while seated.
2. Secure the head harness comfortably, ensuring the cable attachment point is centered on your forehead.
3. Sit upright on the bench with your feet planted firmly for stability and grasp the edges of the bench for support.
4. Adjust your distance from the machine so there is slight tension on the cable when your head is in a neutral position.

How to do it

1. Start by allowing your head to tilt back slightly into a controlled stretch, keeping your torso completely stationary.
2. Exhale as you flex your neck forward, tucking your chin toward your upper chest in a smooth, nodding motion.
3. Hold the peak contraction at the bottom for one second, focusing on the tension in the front of your neck.
4. Inhale as you slowly return your head to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep your shoulders depressed and pinned back; do not let them shrug toward your ears.
• Ensure the movement occurs only at the neck; avoid leaning your torso forward to move the weight.
• Maintain a slow and controlled tempo to avoid jarring the cervical spine.
• Keep your jaw relaxed and avoid clenching your teeth during the exertion phase.

Pro tips

• Focus on a 'rolling' motion of the chin toward the sternum rather than just pushing your head forward.
• Use a light weight to start; the neck muscles respond better to high-quality contractions and higher repetitions than heavy, ego-driven loads.

Make it harder

• Add a 2-3 second isometric hold at the point of maximum flexion (chin to chest).
• Perform '1.5 reps' by flexing fully, returning halfway, flexing again, and then returning to the start.

Frequently asked

What muscles does the cable seated neck flexion with head harness work?

The cable seated neck flexion with head harness primarily targets the trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable seated neck flexion with head harness?

The cable seated neck flexion with head harness uses cable.

Is the cable seated neck flexion with head harness good for beginners?

The cable seated neck flexion with head harness is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Chin Tuck Against The WallBeginner · trapezius
• Extension And Inclination Neck StretchBeginner · trapezius
• Front And Back Neck StretchBeginner · neck and trapezius
• Neck Circle StretchBeginner · trapezius