Exercises for the Splenius

Splenius: 30+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the splenius does

The splenius muscles (splenius capitis and cervicis) lie at the back of the neck under the trapezius. They pull the head back, turn it to the same side and help hold it up all day.

How to train it

Train neck extension gently: start with isometric holds, then add slow movements with a band or a light weight. Never jerk the head, and stop if anything hurts. With a neck injury or pain that spreads into the arm, see a doctor or physiotherapist first.

Five to start with

  1. 1
    BeginnerIsometric Neck Extension Hold

    Press the head back into your hand without moving it.

  2. 2
    BeginnerProne Chin-Tuck Lift

    Lying face down, lift the head slightly with the chin tucked.

  3. 3
    BeginnerBand Neck Extension

    Slow, light movement against a band.

  4. 4
    BeginnerManual Resistance Neck Extension

    Your own hand gives exactly the resistance you need.

  5. 5
    IntermediateWeighted Neck Extension

    A small plate behind the head, for when the holds are easy.

All 30+ exercises that work the splenius