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Appears in642 Workouts*

Plate-Loaded Neck Extension

Build a thicker, stronger neck and improve posture with the Plate-Loaded Neck Extension. This targeted exercise isolates the posterior neck muscles using controlled resistance for steady growth.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Weight Plates thumbnail
Weight Plates

Muscle Groups

Primary

Instructions

  1. Sit on the neck machine seat and adjust the height so the head pad rests comfortably against the back of your head.

  2. Secure your posture with your feet flat on the floor and your torso stable against the backrest.

  3. Grip the handles or rest your hands securely on the support bars to keep your upper body steady.

  4. Slowly tilt your head backward, pressing firmly against the pad to extend your neck as far as comfortably possible.

  5. Pause briefly at full extension while maintaining control, then slowly return your head to the starting upright position.