Traps and neck
Neck Extension
The Neck Extension is a strength exercise on a machine for your traps. Share of the load in the Zulta muscle model: neck 64% and upper traps 24%.
How to do it
- Sit in the neck machine facing away from the head pad, adjusting the seat so the pad sits on the back of the head.
- Hold the side handles and sit tall with the chest up.
- Let the head move forward slightly to start with the chin toward the chest.
- Push the head back against the pad until you look slightly upward.
- Return forward slowly and repeat.
Tips
- Move only the head and neck: the torso stays still.
- Use a slow two-second lowering on each rep.
Common mistakes
- Leaning the whole upper body back.
- Snapping the head back fast.
- Starting with too much weight.
Muscles worked by the Neck Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Moving the head against load trains the neck flexors or extensors directly; the upper traps help in extension and side bending.
Neck Extension alternatives
Same equipment
Different equipment
Make it harder
Frequently asked questions
What muscles does the Neck Extension work?
Mainly the neck. The upper traps assist.
Is the Neck Extension good for beginners?
Yes. The Neck Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Neck Extension?
For example the Barbell Neck Curl, Dumbbell Neck Curl and Neck Flexion. They train mostly the same muscles, some with different equipment.
How do you make the Neck Extension harder?
Add weight or reps, or move on to the Barbell Neck Curl and Dumbbell Neck Curl.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.