Weighted Lying Neck Flexion
Description
Weighted lying neck flexion is a neck strengthening exercise where you lie face up on a bench with a weight plate on your forehead (cushioned with a towel) and curl your chin toward your chest. It builds the sternocleidomastoid and front neck muscles, important for contact sports and neck health.
Muscle Group
Equipment Required
Weighted Lying Neck Flexion Instructions
- Lie face up on a flat bench with your head hanging off the end.
- Place a folded towel on your forehead. Place a light weight plate on the towel.
- Hold the plate with both hands to keep it secure.
- Start with your head tilted back (extended).
- Curl your chin toward your chest by flexing your neck forward.
- Squeeze the front of your neck at the top.
- Lower under control back to the starting position.
- Use very light weight. Aim for 15 to 20 reps. Protect your cervical spine.
Weighted Lying Neck Flexion Form & Visual
Weighted Lying Neck Flexion Benefits
- Builds front neck strength
- Important for contact sport athletes
- Develops the sternocleidomastoid
- Helps prevent neck injuries
- Simple setup with a plate and towel
- Easy to load progressively with small increments
Weighted Lying Neck Flexion Muscles Worked
- Sternocleidomastoid
- Scalenes
- Longus colli
- Platysma
Weighted Lying Neck Flexion Variations & Alternatives
- Neck Extension (face down, back of neck)
- Neck Harness Curl
- Manual Neck Resistance
- Neck Isometrics (hand resistance)
- Neck Flexor Stretch (counter)
