Weighted Lateral Neck Flexion
The Weighted Lateral Neck Flexion primarily works the Sternocleidomastoid, with secondary activation of the Erector Spinae, Levator Scapulae, Trapezius (Upper). It is a none isolation exercise at intermediate difficulty.
The Weighted Lateral Neck Flexion is an intermediate isolation exercise, following a isolation movement pattern. It primarily targets the Sternocleidomastoid, with secondary engagement of the Erector Spinae, Levator Scapulae, Trapezius (Upper). 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 |
| Secondary | Erector Spinae, Levator Scapulae, Trapezius (Upper) |
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, and Trapezius (Upper) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Sternocleidomastoid (neck)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Place folded towel on weight plate.
- Lie on bench on side with knees and hips bent and arm hanging over edge.
- Position weight and towel on side of upper head.
- Hold weight on side of head with hand of upper arm.
- Place hand of lower arm on floor for support.
Execution
- Move head up to side by laterally flexing neck.
- Lower head to opposite side and repeat.
- Lie on other side and continue.
Comments
- See all muscle used in Lateral Flexion:.
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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