Neck Extension
The Neck Extension primarily works the Levator Scapulae, Trapezius (Upper), with secondary activation of the Sternocleidomastoid. It is a bodyweight isolation exercise at beginner difficulty.
The Neck Extension is an beginner isolation exercise requiring no equipment, following a extension movement pattern. It primarily targets the Levator Scapulae, Trapezius (Upper), with secondary engagement of the Sternocleidomastoid. This is a bilateral pushing movement, meaning both sides work together to generate force.
Lie face down with neck hanging off a bench and extend your neck backward.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Levator Scapulae, Trapezius (Upper) |
| Secondary | Sternocleidomastoid |
Muscles Worked
The Levator Scapulae, and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Sternocleidomastoid assists as a secondary mover, contributing to force production without bearing the primary load.
Primary Muscles
- Primary Muscle Levator Scapulae (neck)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Sternocleidomastoid (neck)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Extend through full range of motion against resistance.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Trapezius (Upper), Levator Scapulae.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Levator Scapulae, Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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