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Neck · Body Weight
Lying Neck Extension
Lying Neck Extension is a beginner isolation strength exercise that works the levator scapulae (neck), with the traps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Levator Scapulae
- Body part
- Neck
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Neck
Secondary muscles
- Traps
How to do Lying Neck Extension
- Lie face down on a bench with your head and neck past the end.
- Let your head lower gently toward the floor.
- Slowly lift your head back until it is in line with your spine.
- Lower it with control and repeat.
Form tips
- Don't lift your head beyond a neutral line.
- Move slowly and without weight at first.
More levator scapulae exercises
Lying Neck Extension FAQ
What muscles does Lying Neck Extension work?
Lying Neck Extension mainly works the levator scapulae in the neck. The traps work as secondary muscles.
What equipment do you need for Lying Neck Extension?
None. Lying Neck Extension is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lying Neck Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lying Neck Extension good for beginners?
Yes. Lying Neck Extension is rated beginner, so it's a sound choice while you learn to train the levator scapulae.
How many calories does Lying Neck Extension burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
For developers
Use Lying Neck Extension in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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