Lying Neck Extensions | Another Great Neck Builder

Updated: Dec 6, 2019

Lying Neck Extensions

If you want to improve your overall neck strength and size, the lying neck extension is probably a good exercise for you!


Similarly to other primary neck exercises, this exercise will improve the overall strength of the necks surrounding muscles and increase neck size.


To see more neck exercises click here: #neck

(Face-Up) Lying Neck Extension Exercise Instructions:

Target Muscle: Neck

Exercise Type: Strength

Follow the instructions listed below for a great size and strength exercise for most of your neck, all you need is a flat bench and a weight, preferably a weighted plate.


  1. Lie face up on a flat bench while holding a weighted plate on top of your forehead. You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This is your starting position.

  2. While keeping the plate secure on your forehead with your hands, slowly lower your head back, but not too far, just below an imaginary straight line through your whole body from the end of the bench.

  3. Slowly raise your head back up to the starting position of the rep. Hold this for 1-2 Seconds.

  4. Repeat this for your desired amount of repetitions.


Additional Variations: This exercise can be done in the opposite way, called a face-down lying neck extension, just use these instructions listed below.


  1. Lie face down on a flat bench while holding a weighted plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This is your starting position.

  2. While keeping the plate secure on the back of your head with your hands, slowly lower your head (as in saying yes) as you breathe in.

  3. Slowly raise your head back up to the starting position of the rep. Hold this for 1-2 Seconds.

  4. Repeat this for your desired amount of repetitions.


Photo Credit: www.bodybuilding.com


Caution: As with all of these neck exercises, avoid any sudden movements. Also, before your actual workout, do this exercise with no weight.


#neck #strength

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