Seated Head Harness Neck Resistance

Seated Head Harness Neck Resistance is a strength - harness-resisted neck extension exercise involving Splenius capitis, Splenius cervicis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Splenius capitis, Splenius cervicis
Secondary muscles: Semispinalis capitis, Upper trapezius
Exercise type: Strength - harness-resisted neck extension

Exercise technique

Load
Attach a very light load to the harness and keep it on the floor.
Sit
Sit at the end of a bench with your feet wide apart.
Harness
Lean forward and position the harness securely on your head so it cannot slip.
Take the load
Support the load with your hands as you bring your torso to a tall position with a slight forward lean.
Lower
Place your hands on your knees and bend your head forward through a small, comfortable angle.
Raise
Slowly return your neck to its starting neutral position.
Exit
Support the load with your hands and place it on the floor before removing the harness.

Key technique points

Check the chain and harness strap.
Do not force your chin against your chest.
Do not let the harness slide over your eyes.
Choose a small, controllable load.
Keep your torso angle fixed.
Continue breathing normally.

Common mistakes

Putting the harness on under load

Do not apply a sudden pull to your neck while the weight is swinging.

Bending too deeply

Do not move your neck beyond a comfortable flexion limit.

Swinging with the torso

Do not replace head movement with straightening through the lower back.

Looking too far backward

Do not pass neutral neck alignment at the end of the ascent.

Swinging the chain

Do not turn the weight into a pendulum with fast repetitions.

Removing the harness early

Do not loosen the straps while the weight is still suspended.

Frequently asked questions