Neck Extension

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Trapezius
Secondary Muscles	Erector Spinae
Stabilizer Muscles	None
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Trapezius

Secondary Muscles

Erector Spinae

Stabilizer Muscles

None

Grip Muscles

None

Neck Extension Average Weight [1RM]

Level
Beg.	2 kg (5 lbs)	3 kg (6 lbs)
Nov.	14 kg (32 lbs)	6 kg (14 lbs)
Int.	39 kg (86 lbs)	11 kg (24 lbs)
Adv.	76 kg (167 lbs)	17 kg (38 lbs)
Pro	122 kg (270 lbs)	24 kg (53 lbs)

Level

Beg.

2 kg
(5 lbs)

3 kg
(6 lbs)

Nov.

14 kg
(32 lbs)

6 kg
(14 lbs)

Int.

39 kg
(86 lbs)

11 kg
(24 lbs)

Adv.

76 kg
(167 lbs)

17 kg
(38 lbs)

Pro

122 kg
(270 lbs)

24 kg
(53 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Neck Extension Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	3	18	44	79
55	0	5	21	49	87
60	0	7	25	55	94
65	0	9	29	60	101
70	1	11	32	65	107
75	2	13	36	70	113
80	2	15	39	75	119
85	3	17	42	79	125
90	4	19	46	84	131
95	5	21	49	88	136
100	6	23	52	92	141
105	8	25	55	96	146
110	9	27	58	100	151
115	10	29	61	104	156
120	11	31	64	108	161
125	12	33	67	112	165
130	13	35	70	115	170
135	15	37	72	119	174
140	16	39	75	122	178

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	12	33	65	104
20	2	14	38	74	119
25	2	14	39	76	122
30	2	14	39	76	122
35	2	14	39	76	122
40	2	14	39	76	122
45	2	14	37	72	116
50	2	13	35	68	109
55	2	12	32	62	101
60	2	11	29	57	92
65	1	10	27	52	83
70	1	9	24	46	75
75	1	8	21	41	67
80	1	7	19	37	60
85	1	6	17	33	53
90	1	6	15	30	48

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	4	8	13	20
45	2	5	9	14	21
50	2	5	9	15	22
55	3	6	10	16	22
60	3	6	11	16	23
65	3	6	11	17	24
70	3	7	12	18	25
75	4	7	12	18	25
80	4	7	12	19	26
85	4	8	13	19	27
90	4	8	13	20	27
95	4	8	14	20	28
100	5	9	14	21	28
105	5	9	14	21	29
110	5	9	15	21	29
115	5	9	15	22	30
120	5	10	15	22	30

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	5	9	15	21
20	3	6	11	17	24
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	10	16	23
50	3	6	10	15	21
55	2	5	9	14	20
60	2	5	8	13	18
65	2	4	7	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	1	3	5	8	12
85	1	3	5	7	11
90	1	2	4	7	9

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 15-25 Calories
Medium	🔥 25-35 Calories
Hard	🔥 35-50 Calories
Max	🔥 50-65 Calories

Intensity

Calories Burned

Easy

🔥 15-25 Calories

Medium

🔥 25-35 Calories

Hard

🔥 35-50 Calories

Max

🔥 50-65 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Neck Extension Average Weight [1RM]

Neck Extension Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	3	18	44	79
55	0	5	21	49	87
60	0	7	25	55	94
65	0	9	29	60	101
70	1	11	32	65	107
75	2	13	36	70	113
80	2	15	39	75	119
85	3	17	42	79	125
90	4	19	46	84	131
95	5	21	49	88	136
100	6	23	52	92	141
105	8	25	55	96	146
110	9	27	58	100	151
115	10	29	61	104	156
120	11	31	64	108	161
125	12	33	67	112	165
130	13	35	70	115	170
135	15	37	72	119	174
140	16	39	75	122	178

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	12	33	65	104
20	2	14	38	74	119
25	2	14	39	76	122
30	2	14	39	76	122
35	2	14	39	76	122
40	2	14	39	76	122
45	2	14	37	72	116
50	2	13	35	68	109
55	2	12	32	62	101
60	2	11	29	57	92
65	1	10	27	52	83
70	1	9	24	46	75
75	1	8	21	41	67
80	1	7	19	37	60
85	1	6	17	33	53
90	1	6	15	30	48

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	4	8	13	20
45	2	5	9	14	21
50	2	5	9	15	22
55	3	6	10	16	22
60	3	6	11	16	23
65	3	6	11	17	24
70	3	7	12	18	25
75	4	7	12	18	25
80	4	7	12	19	26
85	4	8	13	19	27
90	4	8	13	20	27
95	4	8	14	20	28
100	5	9	14	21	28
105	5	9	14	21	29
110	5	9	15	21	29
115	5	9	15	22	30
120	5	10	15	22	30

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	5	9	15	21
20	3	6	11	17	24
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	10	16	23
50	3	6	10	15	21
55	2	5	9	14	20
60	2	5	8	13	18
65	2	4	7	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	1	3	5	8	12
85	1	3	5	7	11
90	1	2	4	7	9

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	3	18	44	79
55	0	5	21	49	87
60	0	7	25	55	94
65	0	9	29	60	101
70	1	11	32	65	107
75	2	13	36	70	113
80	2	15	39	75	119
85	3	17	42	79	125
90	4	19	46	84	131
95	5	21	49	88	136
100	6	23	52	92	141
105	8	25	55	96	146
110	9	27	58	100	151
115	10	29	61	104	156
120	11	31	64	108	161
125	12	33	67	112	165
130	13	35	70	115	170
135	15	37	72	119	174
140	16	39	75	122	178

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	12	33	65	104
20	2	14	38	74	119
25	2	14	39	76	122
30	2	14	39	76	122
35	2	14	39	76	122
40	2	14	39	76	122
45	2	14	37	72	116
50	2	13	35	68	109
55	2	12	32	62	101
60	2	11	29	57	92
65	1	10	27	52	83
70	1	9	24	46	75
75	1	8	21	41	67
80	1	7	19	37	60
85	1	6	17	33	53
90	1	6	15	30	48

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	4	8	13	20
45	2	5	9	14	21
50	2	5	9	15	22
55	3	6	10	16	22
60	3	6	11	16	23
65	3	6	11	17	24
70	3	7	12	18	25
75	4	7	12	18	25
80	4	7	12	19	26
85	4	8	13	19	27
90	4	8	13	20	27
95	4	8	14	20	28
100	5	9	14	21	28
105	5	9	14	21	29
110	5	9	15	21	29
115	5	9	15	22	30
120	5	10	15	22	30

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	5	9	15	21
20	3	6	11	17	24
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	10	16	23
50	3	6	10	15	21
55	2	5	9	14	20
60	2	5	8	13	18
65	2	4	7	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	1	3	5	8	12
85	1	3	5	7	11
90	1	2	4	7	9

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	3	18	44	79
55	0	5	21	49	87
60	0	7	25	55	94
65	0	9	29	60	101
70	1	11	32	65	107
75	2	13	36	70	113
80	2	15	39	75	119
85	3	17	42	79	125
90	4	19	46	84	131
95	5	21	49	88	136
100	6	23	52	92	141
105	8	25	55	96	146
110	9	27	58	100	151
115	10	29	61	104	156
120	11	31	64	108	161
125	12	33	67	112	165
130	13	35	70	115	170
135	15	37	72	119	174
140	16	39	75	122	178

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	12	33	65	104
20	2	14	38	74	119
25	2	14	39	76	122
30	2	14	39	76	122
35	2	14	39	76	122
40	2	14	39	76	122
45	2	14	37	72	116
50	2	13	35	68	109
55	2	12	32	62	101
60	2	11	29	57	92
65	1	10	27	52	83
70	1	9	24	46	75
75	1	8	21	41	67
80	1	7	19	37	60
85	1	6	17	33	53
90	1	6	15	30	48

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	4	8	13	20
45	2	5	9	14	21
50	2	5	9	15	22
55	3	6	10	16	22
60	3	6	11	16	23
65	3	6	11	17	24
70	3	7	12	18	25
75	4	7	12	18	25
80	4	7	12	19	26
85	4	8	13	19	27
90	4	8	13	20	27
95	4	8	14	20	28
100	5	9	14	21	28
105	5	9	14	21	29
110	5	9	15	21	29
115	5	9	15	22	30
120	5	10	15	22	30

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	5	9	15	21
20	3	6	11	17	24
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	10	16	23
50	3	6	10	15	21
55	2	5	9	14	20
60	2	5	8	13	18
65	2	4	7	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	1	3	5	8	12
85	1	3	5	7	11
90	1	2	4	7	9