Neck Extension (Cable)

An isolation exercise that targets the neck extensors by pulling cable resistance backward against the neck.

Instructions

1. Set the cable pulley to a high position and attach a padded neck harness or soft attachment.
2. Face away from the machine with the attachment secured around your forehead or upper head area.
3. Maintain an upright stance with a slight forward head position.
4. Using primarily your neck muscles, pull or push your head backward against the cable resistance.
5. Pause briefly at the end of the range when your neck is extended.
6. Return to the starting position in a controlled manner and repeat.

Tips

• Move only through the neck joint; avoid using your upper back or shoulder muscles.
• Start with light resistance to ensure proper form and safety.
• Maintain steady breathing throughout the movement; do not hold your breath.
• Perform movements slowly and deliberately to develop proper motor control.
• Limit range of motion if you experience any discomfort.
• This exercise should be used cautiously; focus on proper technique over heavy weight.