Weighted Lying Neck Side to Side

Description

The weighted lying neck side to side is a neck strengthening drill for the rotators. Lying face up with a small weight balanced on the forehead, the head rotates side to side to load the deep neck musculature.

Muscle Group

Neck

Equipment Required

Dumbbell

Weighted Lying Neck Side to Side Instructions

Lie on the back on a bench or floor.
Hold a small weight plate flat on the forehead.
Brace the core and keep the body relaxed.
Set the chin in a neutral position.
Rotate the head slowly to one side.
Hold for a beat at the end range.
Rotate slowly back through center to the other side.
Continue alternating for the working set.

Weighted Lying Neck Side to Side Form & Visual

Weighted Lying Neck Side to Side Benefits

Builds the neck rotators.
Reduces neck injury risk.
Useful for combat athletes.
Trains deep cervical muscles.
Improves neck stability.

Weighted Lying Neck Side to Side Muscles Worked

Sternocleidomastoid
Trapezius
Levator scapulae

Weighted Lying Neck Side to Side Variations & Alternatives

Neck Flexion
Neck Extension
Lateral Neck Raise
Neck Bridge

More Exercises

Weighted Lying Neck Extension

Kneeling Neck Stretch

Neck Stretch with Hand Assisted

Seated Flexion and Extension Neck

Roll Ball Lying Semispinalis Capitis Muscle Activation

Neck Circle Stretch