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Plate-Loaded 4-Way Neck Machine, Extension Movement

IntermediateStrengthTier T3

You sit in a plate-loaded neck machine and hold the side handles. With the back of your head on the padded lever, you push the lever up and back, then return slowly.

Targets: Neck (Cervical Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman seated in a plate-loaded neck machine, gripping the side handles, the back of her head resting against a padded lever.

    Step 1 of 3

    Sit in the machine with the seat adjusted so the handles sit slightly below mid-chest, grip the handles, and place your head against the head pads.

  2. The same woman, now with the head pads pushed upward, her neck extended and her chin lifted, still gripping the handles.

    Step 2 of 3

    With a controlled motion, push the head pads up until your neck is fully extended.

  3. A woman seated in a plate-loaded neck machine, gripping the side handles, the back of her head resting against a padded lever.

    Step 3 of 3

    Sit in the machine with the seat adjusted so the handles sit slightly below mid-chest, grip the handles, and place your head against the head pads.

Safety Information

Load the machine conservatively and secure the weight plates with the retaining pin before use. If you have a cervical spine condition, disc herniation, recent neck or spine surgery, or a history of whiplash or head/neck injury, ask a physical therapist or physician before attempting resisted neck extension on this or any machine, because the resistance is applied directly to the head and neck through the head pads. Stop and return the head pads to the starting position with control immediately if you feel a pinch, sharp pain, dizziness, or numbness in the neck, head, or upper back at any point in the extension motion. Stop exercising and consult a physician if you feel faint, dizzy, or experience pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.