Neck Curl
The Neck Curl primarily works the Sternocleidomastoid, with secondary activation of the Scalenes. It is a bodyweight isolation exercise at beginner difficulty.
The Neck Curl is an beginner isolation exercise requiring no equipment, following a flexion movement pattern. It primarily targets the Sternocleidomastoid, with secondary engagement of the Scalenes. This is a bilateral pushing movement, meaning both sides work together to generate force.
Lie on your back with neck hanging off a bench and curl your neck forward.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Bilateral |
| Primary | Sternocleidomastoid |
| Secondary | Scalenes |
Muscles Worked
The Sternocleidomastoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Scalenes assists as a secondary mover, contributing to force production without bearing the primary load.
Primary Muscles
- Primary Muscle Sternocleidomastoid (neck)
Secondary Muscles
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Sternocleidomastoid.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| 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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