Seated Head Harness Neck Resistance

Differentiation: Mechanics

This variation of a Neck Resistance exercise is unique. Here is how: you hang a weight plate under your head using a head harness. The weight plate hangs while you are seated. This position places your neck in its most natural posture. Maintaining balance on the weight plate | while lifting your head upward | engages and develops your neck | and upper trapezius muscles.

Starting Position

To get into starting position, do this...

1) Obtain an Olympic plate.

2) Locate a movable flat bench.

3) Attach the harness on your head.

4) Attach the weight plate to the head harness.

5) Sit on the flat bench.

6) Place your feet flat on the floor, wider than shoulder-width apart.

7) Point your toes and feet outward.

8) Lean forward so the weights are between your knees.

9) ...and the straps hang down the sides of your head.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) This is the ending position.

3) With your hands on your knees, exhale as you raise your torso, lifting the head harness and plates up as high as possible.

4) Inhale as you again lower your head

5) ...until your chin touches your upper chest.

6) Hold this position for a count of one second.

7) Then, again raise your head as you exhale.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Do not jerk your neck.

Keep your neck tight, and not overload the amount of weight. Doing so can result in injury.

Take care to avoid neck strain.

Keep your back straight.

Gear Advice

To perform this exercise, you will need a head harness. Few gyms offer these, so we have listed a link below to the Harbinger Leather Neck / Head Harness - which you can order from Amazon dot com. You take this with you to the gym.

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