Lying Neck Extension
Muscles worked: (assisted by traps).
How to do it
- Lie face down on a bench with your head off the end.
- Wrap a plate in a towel and hold it on the back of your head.
- Lower your chin toward your chest under control.
- Raise the head to look up and back, smoothly and without jerking.
- Patience pays here - go light and build slowly.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Lie face down, plate on the back of the head
- Look up and back, no jerking - patience pays here
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Track the lying neck extension properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.