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 lb)	3 kg (6 lb)
Nov.	14 kg (32 lb)	6 kg (14 lb)
Int.	39 kg (86 lb)	11 kg (24 lb)
Adv.	76 kg (167 lb)	17 kg (38 lb)
Pro	122 kg (270 lb)	24 kg (53 lb)

Level

Beg.

2 kg
(5 lb)

3 kg
(6 lb)

Nov.

14 kg
(32 lb)

6 kg
(14 lb)

Int.

39 kg
(86 lb)

11 kg
(24 lb)

Adv.

76 kg
(167 lb)

17 kg
(38 lb)

Pro

122 kg
(270 lb)

24 kg
(53 lb)

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 (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	0	7	39	96	174
120	0	11	46	107	189
130	0	14	54	118	204
140	1	18	61	129	217
150	2	22	68	139	231
160	3	26	75	149	243
170	4	30	82	159	256
180	6	34	89	168	267
190	8	39	95	177	279
200	10	43	102	186	290
210	12	47	108	195	301
220	14	51	114	203	311
230	16	55	121	211	321
240	19	59	127	219	331
250	21	63	133	227	341
260	23	68	139	235	350
270	26	72	144	242	359
280	28	76	150	250	368
290	31	80	156	257	377
300	33	83	161	264	385
310	35	87	166	271	394

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	27	73	142	230
20	4	31	84	163	263
25	5	32	86	167	270
30	5	32	86	167	270
35	5	32	86	167	270
40	5	32	86	167	270
45	4	30	82	159	256
50	4	28	77	149	240
55	4	26	71	138	222
60	3	24	65	126	203
65	3	21	58	114	183
70	3	19	52	102	164
75	2	17	47	91	147
80	2	15	42	82	131
85	2	14	38	73	118
90	2	12	34	66	106

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	10	18	30	44
100	4	11	20	32	46
110	5	11	21	33	48
120	6	12	22	35	49
130	6	13	23	36	51
140	7	14	24	37	52
150	7	15	25	38	54
160	8	15	26	40	55
170	8	16	27	41	56
180	9	17	28	42	58
190	9	17	28	43	59
200	9	18	29	44	60
210	10	18	30	44	61
220	10	19	31	45	62
230	11	19	31	46	63
240	11	20	32	47	64
250	12	21	33	48	65
260	12	21	33	49	66

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	12	21	32	45
20	6	13	24	37	52
25	6	14	24	38	53
30	6	14	24	38	53
35	6	14	24	38	53
40	6	14	24	38	53
45	6	13	23	36	50
50	6	12	22	33	47
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	16	26	36
70	4	8	15	23	32
75	4	7	13	20	29
80	3	7	12	18	26
85	3	6	11	16	23
90	3	5	10	15	21

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 (lb)

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
110	0	7	39	96	174
120	0	11	46	107	189
130	0	14	54	118	204
140	1	18	61	129	217
150	2	22	68	139	231
160	3	26	75	149	243
170	4	30	82	159	256
180	6	34	89	168	267
190	8	39	95	177	279
200	10	43	102	186	290
210	12	47	108	195	301
220	14	51	114	203	311
230	16	55	121	211	321
240	19	59	127	219	331
250	21	63	133	227	341
260	23	68	139	235	350
270	26	72	144	242	359
280	28	76	150	250	368
290	31	80	156	257	377
300	33	83	161	264	385
310	35	87	166	271	394

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	27	73	142	230
20	4	31	84	163	263
25	5	32	86	167	270
30	5	32	86	167	270
35	5	32	86	167	270
40	5	32	86	167	270
45	4	30	82	159	256
50	4	28	77	149	240
55	4	26	71	138	222
60	3	24	65	126	203
65	3	21	58	114	183
70	3	19	52	102	164
75	2	17	47	91	147
80	2	15	42	82	131
85	2	14	38	73	118
90	2	12	34	66	106

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	10	18	30	44
100	4	11	20	32	46
110	5	11	21	33	48
120	6	12	22	35	49
130	6	13	23	36	51
140	7	14	24	37	52
150	7	15	25	38	54
160	8	15	26	40	55
170	8	16	27	41	56
180	9	17	28	42	58
190	9	17	28	43	59
200	9	18	29	44	60
210	10	18	30	44	61
220	10	19	31	45	62
230	11	19	31	46	63
240	11	20	32	47	64
250	12	21	33	48	65
260	12	21	33	49	66

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	12	21	32	45
20	6	13	24	37	52
25	6	14	24	38	53
30	6	14	24	38	53
35	6	14	24	38	53
40	6	14	24	38	53
45	6	13	23	36	50
50	6	12	22	33	47
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	16	26	36
70	4	8	15	23	32
75	4	7	13	20	29
80	3	7	12	18	26
85	3	6	11	16	23
90	3	5	10	15	21

BW	Beg.	Nov.	Int.	Adv.	Pro
110	0	7	39	96	174
120	0	11	46	107	189
130	0	14	54	118	204
140	1	18	61	129	217
150	2	22	68	139	231
160	3	26	75	149	243
170	4	30	82	159	256
180	6	34	89	168	267
190	8	39	95	177	279
200	10	43	102	186	290
210	12	47	108	195	301
220	14	51	114	203	311
230	16	55	121	211	321
240	19	59	127	219	331
250	21	63	133	227	341
260	23	68	139	235	350
270	26	72	144	242	359
280	28	76	150	250	368
290	31	80	156	257	377
300	33	83	161	264	385
310	35	87	166	271	394

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	27	73	142	230
20	4	31	84	163	263
25	5	32	86	167	270
30	5	32	86	167	270
35	5	32	86	167	270
40	5	32	86	167	270
45	4	30	82	159	256
50	4	28	77	149	240
55	4	26	71	138	222
60	3	24	65	126	203
65	3	21	58	114	183
70	3	19	52	102	164
75	2	17	47	91	147
80	2	15	42	82	131
85	2	14	38	73	118
90	2	12	34	66	106

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	10	18	30	44
100	4	11	20	32	46
110	5	11	21	33	48
120	6	12	22	35	49
130	6	13	23	36	51
140	7	14	24	37	52
150	7	15	25	38	54
160	8	15	26	40	55
170	8	16	27	41	56
180	9	17	28	42	58
190	9	17	28	43	59
200	9	18	29	44	60
210	10	18	30	44	61
220	10	19	31	45	62
230	11	19	31	46	63
240	11	20	32	47	64
250	12	21	33	48	65
260	12	21	33	49	66

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	12	21	32	45
20	6	13	24	37	52
25	6	14	24	38	53
30	6	14	24	38	53
35	6	14	24	38	53
40	6	14	24	38	53
45	6	13	23	36	50
50	6	12	22	33	47
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	16	26	36
70	4	8	15	23	32
75	4	7	13	20	29
80	3	7	12	18	26
85	3	6	11	16	23
90	3	5	10	15	21

BW	Beg.	Nov.	Int.	Adv.	Pro
110	0	7	39	96	174
120	0	11	46	107	189
130	0	14	54	118	204
140	1	18	61	129	217
150	2	22	68	139	231
160	3	26	75	149	243
170	4	30	82	159	256
180	6	34	89	168	267
190	8	39	95	177	279
200	10	43	102	186	290
210	12	47	108	195	301
220	14	51	114	203	311
230	16	55	121	211	321
240	19	59	127	219	331
250	21	63	133	227	341
260	23	68	139	235	350
270	26	72	144	242	359
280	28	76	150	250	368
290	31	80	156	257	377
300	33	83	161	264	385
310	35	87	166	271	394

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	27	73	142	230
20	4	31	84	163	263
25	5	32	86	167	270
30	5	32	86	167	270
35	5	32	86	167	270
40	5	32	86	167	270
45	4	30	82	159	256
50	4	28	77	149	240
55	4	26	71	138	222
60	3	24	65	126	203
65	3	21	58	114	183
70	3	19	52	102	164
75	2	17	47	91	147
80	2	15	42	82	131
85	2	14	38	73	118
90	2	12	34	66	106

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	10	18	30	44
100	4	11	20	32	46
110	5	11	21	33	48
120	6	12	22	35	49
130	6	13	23	36	51
140	7	14	24	37	52
150	7	15	25	38	54
160	8	15	26	40	55
170	8	16	27	41	56
180	9	17	28	42	58
190	9	17	28	43	59
200	9	18	29	44	60
210	10	18	30	44	61
220	10	19	31	45	62
230	11	19	31	46	63
240	11	20	32	47	64
250	12	21	33	48	65
260	12	21	33	49	66

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	12	21	32	45
20	6	13	24	37	52
25	6	14	24	38	53
30	6	14	24	38	53
35	6	14	24	38	53
40	6	14	24	38	53
45	6	13	23	36	50
50	6	12	22	33	47
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	16	26	36
70	4	8	15	23	32
75	4	7	13	20	29
80	3	7	12	18	26
85	3	6	11	16	23
90	3	5	10	15	21