Own Every Range
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VIDEO DEMO

Harness neck extension

Progression of Neck Extension

YouTube · Exercise demonstrationNeck Harness ExtensionWatch the demonstration

PROGRESSION · HOW TO DO IT

Harness neck extension

These steps are written specifically for the Harness neck extension. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Harness neck extension. Lie face down with the head near the bench edge and begin with no load or very light resistance.

  2. 02
    Move the pattern

    Starting slightly flexed, lift the head until it is in line with the trunk without throwing it backward.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Pause at neutral, then lower slowly. Stop if the movement causes dizziness, tingling, or sharp pain. Keep the motion smooth.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

NECK / 58

Short rangeShort range

Harness neck extension

Sets: 2–3 · Reps: 10–20

Harness neck extension is a progression of Neck Extension. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The neck extensors bring the head from a flexed position back to neutral while the torso stays supported and the load stays modest.