Suspended Neck Extension
The Suspended Neck Extension primarily works the Sternocleidomastoid, with secondary activation of the Levator Scapulae, Trapezius (Upper) and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Maximus, Rectus Abdominis. It is a suspension isolation exercise at intermediate difficulty.
The Suspended Neck Extension is an intermediate isolation exercise performed with suspension, following a isolation movement pattern. It primarily targets the Sternocleidomastoid, with secondary engagement of the Levator Scapulae, Trapezius (Upper). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A suspension isolation pull exercise targeting the Sternocleidomastoid.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Sternocleidomastoid |
| Secondary | 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 Levator Scapulae, and Trapezius (Upper) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), Erector Spinae, External Obliques, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Sternocleidomastoid (neck)
Secondary Muscles
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Place belt or strap around end of suspension trainer.
- Place belt around head above ears and clamp belt snugly around head by tightly gripping ends close to forehead.
- Step back facing direction of suspension trainer until it is taut.
- Lean back at angle against support of belt and suspension trainer by stepping forward slightly while keeping head and body straight.
Execution
- Lower angle of body by bowing head until chin is near upper chest.
- Increase angle of body by raising head.
- Repeat.
Comments
- This exercise can be performed with belt looped on TRXⓇ style suspension trainer or adjustable length gymnastics rings.
- Throughout movement, keep body straight and maintain tight grip on belt against forehead.
- Use neck to pull belt rather than allowing hand to assist.
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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