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.
A none isolation pull exercise targeting the Sternocleidomastoid.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Sternocleidomastoid |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Sternocleidomastoid (neck)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- 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.
Alternative Exercises
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