Cable Neck Rotation (with belt)

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Cable Neck Rotation (with belt)

Instructions

Preparation

Place workout chair or bench with vertical back support facing to one side near adjustable height cable pulley. Adjust pulley approximately height of head when seated. Place latched belt on adjustable height cable by attaching carabiner on belt buckle. Sit on bench, grasp attached belt from side. Face toward cable pulley and place head in belt loop. With belt above ears, clamp belt snugly around head by tightly gripping ends close forehead. Position torso upright with feet wide apart and hand nearest cable pulley on lower thigh for added support.

Execution

Turn head away from pulley cable by rotating head away from pulley. Turn head back toward cable pulley and repeat. Turn seat the opposite direction or attach belt to pulley on opposite side and continue with other side.

Comments

Sit at distance away from pulley so weight does not bottom out at lowest range of motion. Keep clinched grip on belt against side of head throughout movement. Use heads friction on belt to pull belt rather than pushing with the hand used to keep belt tight around head. Keep back against back pad to minimize torso movement, reducing rotation below cervical spine.
 
Woven cotton or cloth belts tend to slip less, particularly on bald heads. If belt slips from head, place small towel between belt and head. Cable carabiner slips to one side on square buckles and stresses belts structural integrity under heavy loads. Rounded buckle is more ideal since it provides more even stress on belt. Belts not made specifically for weight training may cause injury if they fail under load in which they were not designed.
 
Exercise can also be performed off of rack with belt, nylon rope, and plate holder from wrist roller. Nylon rope offers less friction on smooth rounded fixed surface. Alternatively, non-nylon ropes can be used off of revolving barbell sleeve on smith machine. See Cable Neck Rotation with belt and rope.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists (Neck)

Synergists / Stabilizers (Spine)

Stabilizers (Other)

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