Weighted lying neck extension (with head harness)

Set an incline bench and attach the head harness so the chain and plate hang directly below the back of your head. Lie prone with chest on the bench, hips anchored, toes on the floor, and head past the edge. Brace your core, depress and retract the shoulders; begin with the neck slightly flexed (chin gently tucked). Extend the neck to lift your head until it aligns with your torso\u2014avoid hyperextension or swinging. Pause briefly at the top while keeping the torso still. Lower your head slowly to the start position, maintaining control and a neutral upper back. Use light to moderate load and stop if you feel sharp neck discomfort.