Weighted Neck Flexion
The Weighted Neck Flexion primarily works the Sternocleidomastoid and stabilizer support from the External Obliques, Rectus Abdominis. It is a none isolation exercise at intermediate difficulty.
The Weighted Neck Flexion 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 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
- Place folded towel on weight plate.
- Lie supine perpendicular on bench with low back and hips extending off and feet on floor.
- Place weight and towel on forehead.
- Place plates on forehead with towel placed in between for comfort.
Execution
- Move head up by flexing neck until chin touches upper chest.
- Return by hyperextending neck and repeat.
Comments
- Balance weight on back of head with both hands throughout movement.
- Weight plate(s) can be tilted slightly to higher point on head to keep resistance slightly more consistent throughout movement.
- Tilt weight forward slightly at bottom and back slightly at top.
- Also seeWeighted Lying Neck Flexionlying on bench longwise.
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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