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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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