Lying Neck Retraction Isometric
The Lying Neck Retraction Isometric primarily works the Sternocleidomastoid and stabilizer support from the Erector Spinae, Levator Scapulae, Trapezius (Upper). It is a none isolation exercise at intermediate difficulty.
The Lying Neck Retraction Isometric is an intermediate isolation exercise, following a isolation movement pattern. It primarily targets the Sternocleidomastoid. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none isolation pull exercise targeting the Sternocleidomastoid.
| Equipment | None |
|---|---|
| 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 Erector Spinae, Levator Scapulae, Trapezius (Upper) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Sternocleidomastoid (neck)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- ExecutionPush head into mat and hold position.
- Relax and repeat.
Comments
- This exercise may be prescribed forfunctional forward head posturesince it strengthens Splenius withoutneck flexion.
- The stretch that occurs during complete neck flexion, may exacerbate forward head posture, particularly if neck flexion is held under load.
- Neck flexion normally occurs at end ofeccentricportion ofdynamic Splenius exercises.
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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