How to perform the Seated Cable Neck Extension
- 1Sit on the bench facing the cable machine, with the cable attached to a head harness or towel wrapped around the back of your head.
- 2Slowly push your head back against the resistance, then return with control to the starting position.
Coach tips
- Keep your chin slightly tucked and look straight ahead throughout the movement.
- Move slowly and avoid jerking or swinging your head.
- Start with light resistance to get used to the motion and prevent strain.
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Train neck smarter
One rep, one set. Hypro turns the Seated Cable Neck Extension into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Seated Cable Neck Extension weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much neck you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Seated Cable Neck Extension fits right into proven hypertrophy and strength templates.
For optimal neck hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
