Suspended Lateral Neck Flexion
The Suspended Lateral Neck Flexion primarily works the Sternocleidomastoid, with secondary activation of the Erector Spinae, Levator Scapulae, Trapezius (Upper). It is a suspension isolation exercise at intermediate difficulty.
The Suspended Lateral Neck Flexion is an intermediate isolation exercise performed with suspension, 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 suspension isolation pull exercise targeting the Sternocleidomastoid.
| Equipment | Suspension |
|---|---|
| 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 belt or strap around end of suspension trainer.
- Hold belt in hand and stand away from suspension trainer so it hangs to one side.
- Place belt around head above ears and clamp belt snugly around head by tightly gripping ends close to head above ear closest to suspension trainer.
- Step further away from suspension trainer until it is taut.
- Lean away at angle against support of belt and suspension trainer by positioning feet closer to side of suspension trainer while keeping head and body straight.
Execution
- Lower angle of body by tilting head to side of suspension trainer.
- Increase angle of body by tilting head away from side of suspension trainer.
- Repeat and continue in opposite position.
Comments
- This exercise can be performed with belt looped on TRXⓇ style suspension trainer or adjustable length gymnastics rings.
- Throughout movement, keep body straight and maintain tight grip on belt against side of head throughout movement.
- Use neck to pull belt rather than allowing hand to assist.
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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