Lying Neck Extension

Muscles worked

Setup

1. Lie face down (prone) on an incline bench with your chest firmly supported and your head hanging off the top edge.
2. Position yourself so your collarbones are aligned with the edge of the bench, allowing for a full range of motion in the neck.
3. Grip the sides or legs of the bench to stabilize your torso and keep your shoulders retracted.

How to do it

1. Inhale and slowly lower your head toward the floor by tucking your chin and flexing your neck until you feel a comfortable stretch.
2. Exhale as you lift your head back up by extending your neck, moving until your head is slightly past neutral alignment with your spine.
3. Maintain a slow, controlled tempo, taking approximately 2 seconds to lower and 2 seconds to lift.

Form checklist

• Keep your shoulders pinned back and down to prevent them from shrugging toward your ears.
• Ensure the movement comes strictly from the neck; do not use your lower back or hips to swing the weight.
• Move through a pain-free range of motion, avoiding excessive hyperextension at the top.
• Keep your jaw relaxed and avoid clenching your teeth during the exertion phase.

Pro tips

• Focus on the mind-muscle connection by imagining you are pulling the back of your skull toward your shoulder blades.
• Incorporate a one-second pause at the top of the movement to maximize the peak contraction of the upper trapezius.

Make it harder

• Apply light manual resistance by placing your hand on the back of your head as you lift.
• Increase the time under tension by slowing the eccentric (lowering) phase to 4 seconds.

Frequently asked

What muscles does the lying neck extension work?

The lying neck extension primarily targets the erector spinae, and also works the glutes, hamstrings, and obliques as secondary muscles.

What equipment do you need for the lying neck extension?

The lying neck extension requires no equipment — just your body weight.

Is the lying neck extension good for beginners?

The lying neck extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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