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Neck Extension guide
The Neck Extension is a intermediate-level isolation other lift that trains the Splenius. Use it when you want more neck work with other. Keep the range honest, add load only when every rep looks the same.
What muscles does the neck extension work?
The Neck Extension primarily trains the Splenius, with the neck as the target group. Train it as part of a balanced neck routine.
How do you do the neck extension?
To do the Neck Extension: set the implement so you can finish every rep of the neck extension without changing your stance; move the load with the splenius. if another muscle takes over, shorten the range until splenius is doing the work; control the lowering half. a bounce at the bottom is a missed rep on the neck extension; stop 1–2 reps before form breaks. add weight or a harder variation only after every working set looks the same.
- Set the implement so you can finish every rep of the neck extension without changing your stance.
- Move the load with the splenius. If another muscle takes over, shorten the range until splenius is doing the work.
- Control the lowering half. A bounce at the bottom is a missed rep on the neck extension.
- Stop 1–2 reps before form breaks. Add weight or a harder variation only after every working set looks the same.
What are the most common neck extension mistakes?
- Turning the neck extension into a momentum drill. — Slow the first two seconds of the lowering half until the splenius stays tense.
- Cutting the range short to move more load. — Own the longest range you can keep tidy. Load comes after range.
- Letting the other dictate sloppy setup. — Reset stance, grip and brace before every set, not after the first ugly rep.
Neck Extension alternatives
Neck Extension FAQ.
What muscles does the Neck Extension work?
The Neck Extension primarily targets the Splenius, training the Neck as the main muscle group.
Is the Neck Extension a compound or isolation exercise?
The Neck Extension is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Neck Extension?
You need a other. Difficulty is rated intermediate.
What are good alternatives to the Neck Extension?
Good neck alternatives include Neck Curl, Neck Harness Extension, Lateral Neck Flexion.
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