Suspended Neck Flexion
The Suspended Neck Flexion primarily works the Sternocleidomastoid and stabilizer support from the Erector Spinae, External Obliques, Rectus Abdominis, Rectus Femoris. It is a suspension isolation exercise at intermediate difficulty.
The Suspended Neck Flexion is an intermediate isolation exercise performed with suspension, following a isolation movement pattern. It primarily targets the Sternocleidomastoid. 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 |
Muscles Worked
The Sternocleidomastoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Erector Spinae, External Obliques, Rectus Abdominis, and 1 other muscles 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 External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
How to Perform
Preparation
- Place belt or strap around end of suspension trainer.
- Face away from suspension trainer with belt in hand.
- Place belt around head above ears and clamp belt snugly around head by tightly gripping ends close to back of mid-head.
- Step forward until suspension trainer is taut.
- Lean forward at angle against support of belt and suspension trainer by stepping back slightly while keeping head and body straight.
Execution
- Increase angle of body by bowing head until chin touches upper chest.
- Lower angle of body by raising head.
- Repeat.
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 back of mid-head throughout movement.
- Use neck to pull belt rather than allowing hand to assist.
- Clamping belt higher up further from base of skull will permit torque throughout fuller range of motion, particularly range of motion nearer full 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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