Seated Head Harness Neck Resistance
A intermediate strength exercise for the upper back, done with a other equipment.
- Main muscles
- Upper back
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Isolation
- Movement
- Pull
How to do the Seated Head Harness Neck Resistance
- 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.
- 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.
- Now place both hands on top of your knees. This is the starting position.
- Slowly lower your neck down until your chin touches the upper part of your chest while breathing in.
- While exhaling, bring your neck back to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Seated Head Harness Neck Resistance
Lying Face Down Plate Neck ResistanceOther equipment · Intermediate
Lying Face Up Plate Neck ResistanceOther equipment · Intermediate
Bodyweight Mid RowOther equipment · Intermediate
Alternating Kettlebell RowKettlebell · Intermediate
Inverted Row with StrapsOther equipment · Beginner
Middle Back ShrugDumbbell · Intermediate
Mixed Grip ChinOther equipment · Expert
One Arm Chin-UpOther equipment · Expert
Questions
What muscles does the Seated Head Harness Neck Resistance work?
Mainly the upper back.
Is the Seated Head Harness Neck Resistance good for beginners?
It's rated intermediate. Beginners can build up to it with Inverted Row with Straps first.
What can I do instead of the Seated Head Harness Neck Resistance?
Good alternatives that train the upper back: Lying Face Down Plate Neck Resistance, Lying Face Up Plate Neck Resistance, Bodyweight Mid Row or Alternating Kettlebell Row.
How many sets and reps of the Seated Head Harness Neck Resistance should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).