Cable Neck Flexion
The Cable Neck Flexion primarily works the Sternocleidomastoid and stabilizer support from the External Obliques, Rectus Abdominis. It is a cable isolation exercise at intermediate difficulty.
The Cable Neck Flexion is an intermediate isolation exercise performed with cable, following a isolation movement pattern. It primarily targets the Sternocleidomastoid. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Sternocleidomastoid.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Sternocleidomastoid |
Muscles Worked
The Sternocleidomastoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The External Obliques, Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Sternocleidomastoid (neck)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Sit on bench facing away from middle pulley.
- Place neck in harness cable attachment.
- Place arms on lower thighs for support.
Execution
- Move head away from pulley by bending neck forward until chin touches upper chest.
- Return head by hyperextending neck and repeat.
Comments
- Positioning pulley higher will altertension curveby decreasing effort required near initiation of concentric contraction while increasing effort required near end of concentric contraction.
- Positioning pulley slightly higher than what is shown will allow greater effort in middle of movement.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Sternocleidomastoid) and can be substituted based on your equipment or variation preferences.
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