- 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.
- 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.
- 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.
Neck Rotation with belt and rope.