Neck Harness Back Extension

How to do it

1. Fit the neck harness around the crown of your head and clip a light weight to the chain hanging below your chin.
2. Sit or kneel with your torso upright and braced and rest your hands on your thighs for stability.
3. Start with your chin tucked toward your chest and tilt your head backward toward the ceiling, driving the lift with the extensor muscles at the back of your neck.
4. Squeeze the back of your neck at the top, then lower your chin back toward your chest under control while those same muscles resist the weight.
5. Exhale as you tilt back and inhale as you return, moving through a slow, deliberate tempo.
6. Avoid snapping the head back quickly, and keep the tension in the back of your neck rather than the front throughout the rep.

Muscles worked