Cable Seated Neck Extension (with head harness)

Cable Seated Neck Extension (with head harness): So führst du sie aus

1. 1Attach a head harness to a low cable pulley and set a light starting weight.
2. 2Sit on a bench facing away from the machine, feet flat and far enough back that the cable stays taut.
3. 3Fit the harness snugly over your head so the straps sit above your ears and the cable runs down behind you.
4. 4Brace your torso and tuck your chin toward your chest to begin with your neck flexed.
5. 5Extend your neck slowly, driving the back of your head up and back against the cable until you are looking forward or slightly up.
6. 6Pause briefly at the top, keeping the movement isolated to your neck without arching your lower back.
7. 7Lower your head back toward your chest under control, resisting the cable the whole way.
8. 8Complete your reps, then carefully remove the harness and return the weight to the stack.

Technik-Tipps

• Move slowly and deliberately through a comfortable range — the neck responds well to controlled tempo, not heavy fast reps.
• Keep the motion coming from your neck alone; let your torso and shoulders stay still so the splenius and upper traps do the work.
• Start with very light resistance and add weight in small increments only once the movement feels smooth and pain-free.
• Check that the harness is centered and secure before each set so the load pulls evenly across the back of your head.

Häufige Fehler

• Using too much weight, which forces jerky reps and puts the small neck muscles at risk of strain.
• Swinging the whole torso to move the load instead of extending the neck, which cheats the rep and loses tension on the target muscles.
• Pushing into an extreme backward range, which compresses the cervical spine and can cause discomfort or injury.
• Letting the head snap forward on the way down instead of lowering under control, removing the resistance the muscles should fight against.

Häufig gestellte Fragen