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Seated Chin Tuck / Neck Retraction 6s · no sound

Seated Chin Tuck / Neck Retraction

A small seated retraction that glides the head straight back over the shoulders to train the deep neck flexors.

Primary muscle
Traps
Equipment
Bodyweight
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Sit tall on a chair with your feet flat, your shoulders relaxed, and your eyes level.
  2. Look straight ahead and lengthen the back of your neck without lifting your chin.
  3. Glide your chin straight back over your shoulders, as if your head slid on a horizontal rail.
  4. Stop at a gentle contraction after a small travel, not at the end of range.
  5. Hold the retracted position for several seconds while breathing normally.
  6. Release slowly back to neutral and repeat for the prescribed repetitions.

Common mistakes

  • Tipping the chin down toward the chest instead of gliding the head straight back.
  • Forcing the retraction to the absolute end of range rather than stopping at a gentle contraction.
  • Shrugging the upper trapezius so the deep flexors never take the work.
  • Rushing the repetitions, which turns a held position into a nodding motion.

Muscles worked

Primary
Traps

Same movement, other equipment

Barbell Shrug Beginner Barbell Shrug Traps Barbell Cable 30 Degree Shrug Beginner Cable 30 Degree Shrug Traps Cable Machine Dumbbell Seated Shrug Beginner Dumbbell Seated Shrug Traps Dumbbell Dumbbell Shrug Beginner Dumbbell Shrug Traps Dumbbell

Similar exercises

Neck Curl Beginner Neck Curl Traps Bodyweight Neck Extension Beginner Neck Extension Traps Bodyweight Prone Y-T Raises Intermediate Prone Y-T Raises Front Delts Bodyweight Inverted Row Beginner Inverted Row Lats Bodyweight Seated Lateral Neck Flexion (Hold) Beginner Seated Lateral Neck Flexion (Hold) Traps Bodyweight

Good to know

What muscles does the Seated Chin Tuck / Neck Retraction work?
Mainly the traps.
What equipment do you need for the Seated Chin Tuck / Neck Retraction?
None. It is a bodyweight exercise.
Is the Seated Chin Tuck / Neck Retraction good for beginners?
GymVim rates it beginner.

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