Own Every Range
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VIDEO DEMO

Four-way neck harness

Progression of Neck Lateral Flexion

YouTube · Exercise demonstrationFour-Way Neck HarnessWatch the demonstration

PROGRESSION · HOW TO DO IT

Four-way neck harness

These steps are written specifically for the Four-way neck harness. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Four-way neck harness. Lie on your side with the head supported near the bench edge and begin without added weight.

  2. 02
    Move the pattern

    Keep the nose facing forward as you lift the ear away from the floor using the side of the neck.

  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

    Stop when the head is level, then lower slowly without turning or jutting the chin. Stop at a clean neutral finish.

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 / 59

Short rangeShort range

Four-way neck harness

Sets: 2–3 · Reps: 10–15 per side

Four-way neck harness is a progression of Neck Lateral Flexion. 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 lateral neck flexors bring the ear toward the shoulder against light resistance while the trunk remains fixed.