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
Neck Extension Weight Standards
Compare your Neck Extension performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 11 lbs |
| Novice | 38 lbs |
| Intermediate | 92 lbs |
| Advanced | 173 lbs |
| Elite | 276 lbs |
Neck Extension Bodyweight Ratio Standards
See how your Neck Extension strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.00 |
| Novice | 0.25 |
| Intermediate | 0.50 |
| Advanced | 1.00 |
| Elite | 1.50 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.10 |
| Intermediate | 0.15 |
| Advanced | 0.25 |
| Elite | 0.40 |
Neck Extension Standards by Bodyweight
Find the Neck Extension strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 6 lbs | 13 lbs | 45 lbs | 102 lbs | 180 lbs |
| 120 lbs | 6 lbs | 17 lbs | 52 lbs | 113 lbs | 195 lbs |
| 130 lbs | 6 lbs | 20 lbs | 60 lbs | 124 lbs | 210 lbs |
| 140 lbs | 7 lbs | 24 lbs | 67 lbs | 135 lbs | 223 lbs |
| 150 lbs | 8 lbs | 28 lbs | 74 lbs | 145 lbs | 237 lbs |
| 160 lbs | 9 lbs | 32 lbs | 81 lbs | 155 lbs | 249 lbs |
| 170 lbs | 10 lbs | 36 lbs | 88 lbs | 165 lbs | 262 lbs |
| 180 lbs | 12 lbs | 40 lbs | 95 lbs | 174 lbs | 273 lbs |
| 190 lbs | 14 lbs | 45 lbs | 101 lbs | 183 lbs | 285 lbs |
| 200 lbs | 16 lbs | 49 lbs | 108 lbs | 192 lbs | 296 lbs |
| 210 lbs | 18 lbs | 53 lbs | 114 lbs | 201 lbs | 307 lbs |
| 220 lbs | 20 lbs | 57 lbs | 120 lbs | 209 lbs | 317 lbs |
| 230 lbs | 22 lbs | 61 lbs | 127 lbs | 217 lbs | 327 lbs |
| 240 lbs | 25 lbs | 65 lbs | 133 lbs | 225 lbs | 337 lbs |
| 250 lbs | 27 lbs | 69 lbs | 139 lbs | 233 lbs | 347 lbs |
| 260 lbs | 29 lbs | 74 lbs | 145 lbs | 241 lbs | 356 lbs |
| 270 lbs | 32 lbs | 78 lbs | 150 lbs | 248 lbs | 365 lbs |
| 280 lbs | 34 lbs | 82 lbs | 156 lbs | 256 lbs | 374 lbs |
| 290 lbs | 37 lbs | 86 lbs | 162 lbs | 263 lbs | 383 lbs |
| 300 lbs | 39 lbs | 89 lbs | 167 lbs | 270 lbs | 391 lbs |
| 310 lbs | 41 lbs | 93 lbs | 172 lbs | 277 lbs | 400 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 10 lbs | 16 lbs | 24 lbs | 36 lbs | 50 lbs |
| 100 lbs | 10 lbs | 17 lbs | 26 lbs | 38 lbs | 52 lbs |
| 110 lbs | 11 lbs | 17 lbs | 27 lbs | 39 lbs | 54 lbs |
| 120 lbs | 12 lbs | 18 lbs | 28 lbs | 41 lbs | 55 lbs |
| 130 lbs | 12 lbs | 19 lbs | 29 lbs | 42 lbs | 57 lbs |
| 140 lbs | 13 lbs | 20 lbs | 30 lbs | 43 lbs | 58 lbs |
| 150 lbs | 13 lbs | 21 lbs | 31 lbs | 44 lbs | 60 lbs |
| 160 lbs | 14 lbs | 21 lbs | 32 lbs | 46 lbs | 61 lbs |
| 170 lbs | 14 lbs | 22 lbs | 33 lbs | 47 lbs | 62 lbs |
| 180 lbs | 15 lbs | 23 lbs | 34 lbs | 48 lbs | 64 lbs |
| 190 lbs | 15 lbs | 23 lbs | 34 lbs | 49 lbs | 65 lbs |
| 200 lbs | 15 lbs | 24 lbs | 35 lbs | 50 lbs | 66 lbs |
| 210 lbs | 16 lbs | 24 lbs | 36 lbs | 50 lbs | 67 lbs |
| 220 lbs | 16 lbs | 25 lbs | 37 lbs | 51 lbs | 68 lbs |
| 230 lbs | 17 lbs | 25 lbs | 37 lbs | 52 lbs | 69 lbs |
| 240 lbs | 17 lbs | 26 lbs | 38 lbs | 53 lbs | 70 lbs |
| 250 lbs | 18 lbs | 27 lbs | 39 lbs | 54 lbs | 71 lbs |
| 260 lbs | 18 lbs | 27 lbs | 39 lbs | 55 lbs | 72 lbs |
Neck Extension Standards by Age
Discover how Neck Extension strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 10 lbs | 33 lbs | 79 lbs | 148 lbs | 236 lbs |
| 20 | 10 lbs | 37 lbs | 90 lbs | 169 lbs | 269 lbs |
| 25 | 11 lbs | 38 lbs | 92 lbs | 173 lbs | 276 lbs |
| 30 | 11 lbs | 38 lbs | 92 lbs | 173 lbs | 276 lbs |
| 35 | 11 lbs | 38 lbs | 92 lbs | 173 lbs | 276 lbs |
| 40 | 11 lbs | 38 lbs | 92 lbs | 173 lbs | 276 lbs |
| 45 | 10 lbs | 36 lbs | 88 lbs | 165 lbs | 262 lbs |
| 50 | 10 lbs | 34 lbs | 83 lbs | 155 lbs | 246 lbs |
| 55 | 10 lbs | 32 lbs | 77 lbs | 144 lbs | 228 lbs |
| 60 | 9 lbs | 30 lbs | 71 lbs | 132 lbs | 209 lbs |
| 65 | 9 lbs | 27 lbs | 64 lbs | 120 lbs | 189 lbs |
| 70 | 9 lbs | 25 lbs | 58 lbs | 108 lbs | 170 lbs |
| 75 | 8 lbs | 23 lbs | 53 lbs | 97 lbs | 153 lbs |
| 80 | 8 lbs | 21 lbs | 48 lbs | 88 lbs | 137 lbs |
| 85 | 8 lbs | 20 lbs | 44 lbs | 79 lbs | 124 lbs |
| 90 | 8 lbs | 18 lbs | 40 lbs | 72 lbs | 112 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 12 lbs | 18 lbs | 27 lbs | 38 lbs | 51 lbs |
| 20 | 12 lbs | 19 lbs | 30 lbs | 43 lbs | 58 lbs |
| 25 | 12 lbs | 20 lbs | 30 lbs | 44 lbs | 59 lbs |
| 30 | 12 lbs | 20 lbs | 30 lbs | 44 lbs | 59 lbs |
| 35 | 12 lbs | 20 lbs | 30 lbs | 44 lbs | 59 lbs |
| 40 | 12 lbs | 20 lbs | 30 lbs | 44 lbs | 59 lbs |
| 45 | 12 lbs | 19 lbs | 29 lbs | 42 lbs | 56 lbs |
| 50 | 12 lbs | 18 lbs | 28 lbs | 39 lbs | 53 lbs |
| 55 | 11 lbs | 17 lbs | 26 lbs | 37 lbs | 50 lbs |
| 60 | 11 lbs | 16 lbs | 24 lbs | 34 lbs | 46 lbs |
| 65 | 10 lbs | 15 lbs | 22 lbs | 32 lbs | 42 lbs |
| 70 | 10 lbs | 14 lbs | 21 lbs | 29 lbs | 38 lbs |
| 75 | 10 lbs | 13 lbs | 19 lbs | 26 lbs | 35 lbs |
| 80 | 9 lbs | 13 lbs | 18 lbs | 24 lbs | 32 lbs |
| 85 | 9 lbs | 12 lbs | 17 lbs | 22 lbs | 29 lbs |
| 90 | 9 lbs | 11 lbs | 16 lbs | 21 lbs | 27 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
- Start by sitting on a bench or chair with your back straight and feet flat on the floor.
- Place your hands on your knees or let them hang naturally at your sides.
- Slowly tilt your head backward, extending your neck as far as comfortable.
- Hold the position for a moment, feeling the stretch in the front of your neck.
- Slowly return to the starting position with control.
- 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
Ready to Improve Your Neck Extension?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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