Weighted Neck Harness Extension
The Weighted Neck Harness Extension primarily works the Sternocleidomastoid, with secondary activation of the Erector Spinae, Levator Scapulae, Trapezius (Upper). It is a none isolation exercise at intermediate difficulty.
The Weighted Neck Harness Extension is an intermediate isolation exercise, following a isolation movement pattern. It primarily targets the Sternocleidomastoid, with secondary engagement of the Erector Spinae, Levator Scapulae, Trapezius (Upper). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none isolation pull exercise targeting the Sternocleidomastoid.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Sternocleidomastoid |
| Secondary | Erector Spinae, Levator Scapulae, Trapezius (Upper) |
Muscles Worked
The Sternocleidomastoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Erector Spinae, Levator Scapulae, and Trapezius (Upper) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Sternocleidomastoid (neck)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Sit on bench with weighted neck harness on head.
- Allow weight to dangle in front by bending over.
Execution
- Move head up by hyperextending neck.
- Return by bending neck down until chin touches upper chest.
- Repeat.
Comments
- Exercise can also be performed by bending over with hands on bent knees.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| 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 (Sternocleidomastoid) and can be substituted based on your equipment or variation preferences.
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