How to perform the Weighted Lying Neck Extension
- 1Lie face down on a bench with your head just off the edge, holding a small weight plate on the back of your head with both hands.
- 2Gently lift your head up toward the ceiling, then slowly lower it back down to the starting position.
Coach tips
- Keep the movement slow and controlled to avoid straining your neck.
- Start with a very light weight or just your bodyweight if you’re new to this move.
- Stop if you feel any pain or discomfort; this should feel like gentle work, not strain.
Powered by Hypro
Train neck smarter
One rep, one set. Hypro turns the Weighted Lying Neck Extension into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Weighted Lying 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 Weighted Lying 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.
