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Neck Extension Strength Standards for Men and Women

Discover how your Neck Extension performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Neck Extension Strength Level

Calculate Your Neck Extension Strength

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Neck Extension Weight Standards

Compare your Neck Extension performance to these weight standards and see where you stand.

LevelWeight
Beginner11 lbs
Novice38 lbs
Intermediate92 lbs
Advanced173 lbs
Elite276 lbs

Neck Extension Bodyweight Ratio Standards

See how your Neck Extension strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.00
Novice0.25
Intermediate0.50
Advanced1.00
Elite1.50
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.15
Advanced0.25
Elite0.40

Neck Extension Standards by Bodyweight

Find the Neck Extension strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs6 lbs13 lbs45 lbs102 lbs180 lbs
120 lbs6 lbs17 lbs52 lbs113 lbs195 lbs
130 lbs6 lbs20 lbs60 lbs124 lbs210 lbs
140 lbs7 lbs24 lbs67 lbs135 lbs223 lbs
150 lbs8 lbs28 lbs74 lbs145 lbs237 lbs
160 lbs9 lbs32 lbs81 lbs155 lbs249 lbs
170 lbs10 lbs36 lbs88 lbs165 lbs262 lbs
180 lbs12 lbs40 lbs95 lbs174 lbs273 lbs
190 lbs14 lbs45 lbs101 lbs183 lbs285 lbs
200 lbs16 lbs49 lbs108 lbs192 lbs296 lbs
210 lbs18 lbs53 lbs114 lbs201 lbs307 lbs
220 lbs20 lbs57 lbs120 lbs209 lbs317 lbs
230 lbs22 lbs61 lbs127 lbs217 lbs327 lbs
240 lbs25 lbs65 lbs133 lbs225 lbs337 lbs
250 lbs27 lbs69 lbs139 lbs233 lbs347 lbs
260 lbs29 lbs74 lbs145 lbs241 lbs356 lbs
270 lbs32 lbs78 lbs150 lbs248 lbs365 lbs
280 lbs34 lbs82 lbs156 lbs256 lbs374 lbs
290 lbs37 lbs86 lbs162 lbs263 lbs383 lbs
300 lbs39 lbs89 lbs167 lbs270 lbs391 lbs
310 lbs41 lbs93 lbs172 lbs277 lbs400 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs16 lbs24 lbs36 lbs50 lbs
100 lbs10 lbs17 lbs26 lbs38 lbs52 lbs
110 lbs11 lbs17 lbs27 lbs39 lbs54 lbs
120 lbs12 lbs18 lbs28 lbs41 lbs55 lbs
130 lbs12 lbs19 lbs29 lbs42 lbs57 lbs
140 lbs13 lbs20 lbs30 lbs43 lbs58 lbs
150 lbs13 lbs21 lbs31 lbs44 lbs60 lbs
160 lbs14 lbs21 lbs32 lbs46 lbs61 lbs
170 lbs14 lbs22 lbs33 lbs47 lbs62 lbs
180 lbs15 lbs23 lbs34 lbs48 lbs64 lbs
190 lbs15 lbs23 lbs34 lbs49 lbs65 lbs
200 lbs15 lbs24 lbs35 lbs50 lbs66 lbs
210 lbs16 lbs24 lbs36 lbs50 lbs67 lbs
220 lbs16 lbs25 lbs37 lbs51 lbs68 lbs
230 lbs17 lbs25 lbs37 lbs52 lbs69 lbs
240 lbs17 lbs26 lbs38 lbs53 lbs70 lbs
250 lbs18 lbs27 lbs39 lbs54 lbs71 lbs
260 lbs18 lbs27 lbs39 lbs55 lbs72 lbs

Neck Extension Standards by Age

Discover how Neck Extension strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1510 lbs33 lbs79 lbs148 lbs236 lbs
2010 lbs37 lbs90 lbs169 lbs269 lbs
2511 lbs38 lbs92 lbs173 lbs276 lbs
3011 lbs38 lbs92 lbs173 lbs276 lbs
3511 lbs38 lbs92 lbs173 lbs276 lbs
4011 lbs38 lbs92 lbs173 lbs276 lbs
4510 lbs36 lbs88 lbs165 lbs262 lbs
5010 lbs34 lbs83 lbs155 lbs246 lbs
5510 lbs32 lbs77 lbs144 lbs228 lbs
609 lbs30 lbs71 lbs132 lbs209 lbs
659 lbs27 lbs64 lbs120 lbs189 lbs
709 lbs25 lbs58 lbs108 lbs170 lbs
758 lbs23 lbs53 lbs97 lbs153 lbs
808 lbs21 lbs48 lbs88 lbs137 lbs
858 lbs20 lbs44 lbs79 lbs124 lbs
908 lbs18 lbs40 lbs72 lbs112 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1512 lbs18 lbs27 lbs38 lbs51 lbs
2012 lbs19 lbs30 lbs43 lbs58 lbs
2512 lbs20 lbs30 lbs44 lbs59 lbs
3012 lbs20 lbs30 lbs44 lbs59 lbs
3512 lbs20 lbs30 lbs44 lbs59 lbs
4012 lbs20 lbs30 lbs44 lbs59 lbs
4512 lbs19 lbs29 lbs42 lbs56 lbs
5012 lbs18 lbs28 lbs39 lbs53 lbs
5511 lbs17 lbs26 lbs37 lbs50 lbs
6011 lbs16 lbs24 lbs34 lbs46 lbs
6510 lbs15 lbs22 lbs32 lbs42 lbs
7010 lbs14 lbs21 lbs29 lbs38 lbs
7510 lbs13 lbs19 lbs26 lbs35 lbs
809 lbs13 lbs18 lbs24 lbs32 lbs
859 lbs12 lbs17 lbs22 lbs29 lbs
909 lbs11 lbs16 lbs21 lbs27 lbs

Neck Extension Overview

Neck Extension: Strengthen and increase flexibility in the neck muscles by performing controlled backward movements, essential for posture and injury prevention.

Muscles Worked

Equipment Needed

None

How To Perform the Neck Extension

  1. Start by sitting on a bench or chair with your back straight and feet flat on the floor.
  2. Place your hands on your knees or let them hang naturally at your sides.
  3. Slowly tilt your head backward, extending your neck as far as comfortable.
  4. Hold the position for a moment, feeling the stretch in the front of your neck.
  5. Slowly return to the starting position with control.
  6. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Neck Extension for proper technique and tips.

Pro Tips for Neck Extension

  • Keep movements slow and controlled to avoid injury.
  • Maintain good posture with a straight back throughout the exercise.
  • Avoid hyperextending the neck; stop if you feel pain.
  • Start with fewer repetitions and gradually increase as you build strength.

Neck Extension Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

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