Neck Harness Extension
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Other
- Band
HOW TO PERFORM
- Sit or kneel with a harness on, or a band looped around the back of the head.
- Start with the chin tucked toward the chest.
- Drive the head back through its full range, leading with the crown, not the chin.
- Return under control, resisting the whole way.
FORM TIPS
- Load lightly and add slowly. The neck responds to frequency, not to heavy singles.
- Keep the reps slow and the range full. Fast or jerky reps are where necks get hurt, which is the opposite of the point.
- Stop the set well short of failure.
TARGET MUSCLES
Primary
- Neck
In the app
This guide covers these exercises in the Ægir Iron library:
- Neck Harness Extension
- Band-Resisted Neck Extension
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.