Lie face down on a flat bench with your head hanging off the end, holding a light weight plate on the back of your head with both hands.
Start with your chin tucked toward your chest in a flexed position.
Slowly extend your neck backward, lifting the weight by raising your head upward.
Continue until your head is in line with your body or slightly above, feeling a contraction in the back of your neck.
Pause briefly at the top, then slowly lower your head back to the starting position.
Repeat for the prescribed number of reps with slow, deliberate control.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 2 sets of 10-12 reps with no weight | Form mastery, neural adaptation |
| Intermediate | 3 sets of 12-15 reps with light plate | Hypertrophy, moderate loading |
| Advanced | 3 sets of 15-20 reps with moderate weight | Strength, high intensity/volume |