Exercise guide
Weighted Lying Neck Flexion
- Intermediate
- Isolation
- Rep-based
- Back
- Neck
This isolation exercise strengthens the anterior neck muscles, specifically the sternocleidomastoid, to improve neck stability, posture, and athletic resilience.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a bench with your head and neck hanging off the end of the bench.
- Place a small towel over your forehead for cushioning and comfort.
- Hold a weight plate firmly against your forehead using both hands to secure it.
How to do it
- Inhale as you slowly lower your head toward the floor in a controlled arc until you feel a comfortable stretch in the front of your neck.
- Exhale as you flex your neck, tucking your chin toward your chest to lift the weight back to the starting position.
- Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause at the top, 2 seconds up).
Form checklist
- Keep your shoulders and upper back flat on the bench throughout the entire set.
- Avoid using your arms to lift the weight; they should only act as a support to keep the plate in place.
- Move through a full but pain-free range of motion without any jerking or momentum.
- Keep your jaw relaxed and teeth slightly apart to avoid unnecessary tension.
Pro tips
- Initiate the movement by tucking the chin first to engage the deep cervical flexors before the larger sternocleidomastoid takes over.
- Focus on the mind-muscle connection by visualizing your chin moving toward your sternum rather than just pushing the weight up.
Make it harder
- Increase the time under tension by slowing down the eccentric (lowering) phase to 4 seconds.
- Add a 2-second isometric hold at the peak of the contraction when the chin is fully tucked.
Frequently asked
- What muscles does the weighted lying neck flexion work?
- The weighted lying neck flexion primarily targets the neck, and also works the abs and erector spinae as secondary muscles.
- What equipment do you need for the weighted lying neck flexion?
- The weighted lying neck flexion uses weight plate.
- Is the weighted lying neck flexion good for beginners?
- The weighted lying neck flexion is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.