NeckOtherIntermediate

Seated Head Harness Neck Resistance

Primary muscles

Neck

Equipment

Other

Level

Intermediate

Type

Isolation · Pull

How to do the Seated Head Harness Neck Resistance

1
Place a neck strap on the floor at the end of a flat bench. Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other. Your toes should be pointed out.
2
Slowly move your torso forward until it is almost parallel with the floor. Using both hands, securely position the neck strap around your head. Tip: Make sure the weights are still lying on the floor to prevent any strain on the neck. Now grab the weight with both hands while elevating your torso back until it is almost perpendicular to the floor. Note: Your head and torso needs to be slightly tilted forward to perform this exercise.
3
Now place both hands on top of your knees. This is the starting position.
4
Slowly lower your neck down until your chin touches the upper part of your chest while breathing in.
5
While exhaling, bring your neck back to the starting position.
6
Repeat for the recommended amount of repetitions.

How to program the Seated Head Harness Neck Resistance

Sets and reps

As an isolation movement, the Seated Head Harness Neck Resistance is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.

Progression

The Seated Head Harness Neck Resistance is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.