Weighted Lying Neck Flexion exercise animation (Hombre)

Weighted Lying Neck Flexion

Músculo objetivo
Sternocleidomastoid
Músculos sinergistas
Levator Scapulae, Splenius
Equipamiento
Weighted
Parte del cuerpo
Neck
Tipo
Strength

The weighted lying neck flexion is a strength exercise that directly targets the sternocleidomastoid, with assistance from the levator scapulae and splenius. Performed lying face-up and curling the chin toward the chest against added resistance, it builds neck flexor strength and thickness. It is a useful addition to neck-training programs for athletes who need a stronger, more resilient cervical spine.

Cómo hacer el Weighted Lying Neck Flexion

  1. 1Lie face-up on a flat bench with your head and neck hanging off the edge, unsupported.
  2. 2Place a folded towel between the weight plate and your forehead for padding, then hold the plate in position with both hands.
  3. 3Begin with your head slightly extended below bench level — this is your starting position.
  4. 4Tuck your chin and slowly curl your head upward, flexing the neck until your chin is as close to your chest as comfortable.
  5. 5Pause briefly at the top, feeling the sternocleidomastoid fully contracted.
  6. 6Lower your head back down under control to the starting position, resisting the weight on the way down.
  7. 7Complete all reps, then use both hands to carefully remove the weight before sitting up.

Consejos de técnica

  • Start with a very light weight — even an unloaded collar or a small plate. The neck muscles fatigue quickly and are easily strained; add load only after you have full control of the movement.
  • Move slowly and deliberately through the entire range of motion. Fast or jerky reps dramatically increase injury risk in the cervical spine.
  • Stop immediately if you feel any sharp pain, pinching, or tingling in your neck or down your arms — these are warning signs that should never be trained through.
  • Keep the movement pure neck flexion: do not use your hands to push the plate or recruit your torso to generate momentum.
  • Train this exercise at the end of your session when you are focused and not already fatigued from heavy compound lifts.

Errores comunes

  • Using too much weight too soon — the neck is vulnerable to strain, and overloading it before building a base of strength is the most common cause of injury on this exercise.
  • Rushing through reps with momentum instead of slow, controlled movement, which removes muscular tension and places dangerous shear force on the cervical vertebrae.
  • Skipping the padding between the plate and forehead, leading to discomfort and encouraging you to cut the range of motion short.
  • Letting the head drop too fast on the descent, turning what should be a controlled eccentric for the neck flexors into a free-fall that slams the cervical spine into end-range extension.
  • Positioning the body too far off the bench, making it hard to stabilize the upper back and shifting stress away from the target muscles.

Preguntas frecuentes

What muscles does the weighted lying neck flexion work?

The primary muscle is the sternocleidomastoid, the large paired muscle that runs along the front and sides of the neck. The levator scapulae and splenius act as synergists to support and stabilize the movement.

How much weight should I use for lying neck flexion?

Start lighter than you think you need to — a 2.5–5 lb plate is appropriate for most beginners. Progress only after you can perform 10–15 smooth, pain-free reps with full control.

Is it safe to train neck flexion with added weight?

Yes, when done correctly with light loads and strict form. Use slow tempos, never train through pain, and build load progressively over weeks rather than sessions.

How often should I train weighted neck flexion?

Two to three times per week with at least one rest day between sessions is sufficient. The neck recovers relatively quickly but is also quick to accumulate fatigue, so avoid daily loading.

What is the difference between lying neck flexion and the standing or seated version?

The lying version provides a fuller range of motion and a stretch at the bottom of the rep since the head can drop below bench level. It also makes it easier to control the load and keep the movement isolated to the neck flexors.

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