Weighted Lying Neck Flexion
Lie face-up on a bench with your head hanging off the end and a light weight plate held gently over your forehead with both hands. Start with your neck extended back, then curl your chin toward your chest by flexing the front of your neck through a controlled range. Pause briefly at the top, then lower your head back slowly without letting the plate drop. Keep the movement smooth and the load light, never jerking the neck.
BACK · CORE
How it is executed
- Lie face-up on a bench with your head hanging off the end and a light weight plate held gently over your forehead with both hands.
- Start with your neck extended back, then curl your chin toward your chest by flexing the front of your neck through a controlled range.
- Pause briefly at the top, then lower your head back slowly without letting the plate drop.
- Keep the movement smooth and the load light, never jerking the neck.
- Muscles worked
- Back
- Primary muscle
- Trapezius
- Equipment
- Weight plate
- Movement pattern
- Core
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Variations and substitutions
Glossary and calculators
Effective setAn effective set is a working set taken close enough to failure to count toward training volume, in practice within the final three or four reps.Training tempoTempo is the prescribed speed of each phase of a rep, written as four numbers: eccentric, pause at the bottom, concentric and pause at the top.Training volume calculatorHow many weekly sets a muscle gets
