Weighted Neck Flexion
oec:weighted-neck-flexion
An isolation exercise that strengthens the anterior cervical spine flexors by raising the head against added resistance while lying supine.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Plate Neck Curl, Lying Neck Curl, Weighted Neck Curl
How to do it
Setup
- Lie supine on a flat bench with your shoulders near the edge so your head and upper neck hang off freely.
- Place a folded towel or small pad over your forehead for comfort.
- Position a light weight plate on top of the towel over your forehead, holding it lightly with both hands to keep it stable.
Movement
- Slowly lower your head backward into comfortable cervical extension.
- Flex your neck to raise your head, drawing your chin smoothly toward your chest.
- Pause briefly at peak flexion, then lower under control back to the starting stretch.
Breathing
Inhale as you lower your head and exhale smoothly as you flex your neck upward.
Cues
- Tuck the chin as you curl up
- Keep hands only as guides on the plate
- Smooth tempo over heavy weight
Common faults
- Using your hands to push or lift the plate
- Hold the plate only to balance it; let the neck muscles produce all the lifting force.
- Jerking or moving too quickly through cervical extension
- Perform all repetitions with a deliberate, controlled tempo to protect the cervical spine.
Safety
- Start with very light resistance or bodyweight only to assess neck tolerance before adding weight.
- Stop immediately if you experience sharp pain, dizziness, or radiating symptoms.
Muscles
Joints
- Cervical spine: Flexion
Details
- Movement
- Neck isolation
- Modality
- Strength, Hypertrophy, Rehabilitation
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Flat bench; Weight plate
- Record
- Repetitions and Load
- Load
- external, total
Sources
- wger: Weighted neck flexion, by qoxivi (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.