Weighted Lying Neck Flexion

Weighted Lying Neck Flexion

Weighted Lying Neck Flexion is a targeted exercise that focuses on strengthening and toning the muscles of the neck. As the name suggests, it involves lying down and adding resistance to the movement. This exercise primarily targets the neck flexor muscles, including the sternocleidomastoid and the anterior scalene muscles. By adding weights to the movement, you increase the challenge and intensity of the exercise, which can lead to improved muscle strength and endurance. It is important to choose an appropriate weight that allows you to perform the exercise with proper form and without straining or feeling excessive tension in the neck. The Weighted Lying Neck Flexion exercise is a great addition to any fitness routine, especially for individuals involved in activities that require neck strength and stability, such as combat sports, gymnastics, or even everyday activities like carrying heavy loads or maintaining proper posture. As with any exercise, it is essential to warm up adequately before attempting the Weighted Lying Neck Flexion. Proper form and technique are crucial to avoid injury, so it is recommended to perform this exercise under the guidance of a fitness professional until you are confident in your execution. Incorporating the Weighted Lying Neck Flexion into your workout regimen can help improve neck strength, alleviate muscle imbalances, and contribute to overall better neck and upper body stability. Remember to always listen to your body, start with lighter weights, and gradually increase the load as your muscles adapt and grow stronger.


  • Start by lying down on a flat surface, such as a bench or exercise mat.
  • To perform the exercise, you will need a light dumbbell or weight plate.
  • Hold the dumbbell or weight plate with both hands and place it on your forehead.
  • Keep your arms relaxed as you slowly lower your head towards your chest, feeling a stretch in the back of your neck.
  • Pause for a moment at the bottom, ensuring you are maintaining control and not putting excessive strain on your neck.
  • Raise your head back up to the starting position, using your neck muscles to control the movement.
  • Repeat for the desired number of repetitions.
  • Remember to start with a light weight and gradually increase as you become more comfortable with the exercise.
  • Keep your movements slow and controlled throughout the entire range of motion.
  • Avoid any jerking or sudden movements that can put unnecessary stress on your neck.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Start with lighter weights and gradually increase the load as you get stronger.
  • Avoid using excessive momentum during the movement.
  • Ensure your neck is in a neutral position and not strained or twisted.
  • Control the movement throughout the full range of motion.
  • Breathe steadily and avoid holding your breath.
  • Allow adequate rest and recovery between sets and workouts.
  • Listen to your body and adjust the weight or intensity as needed.
  • Incorporate progression techniques such as adding more weight or increasing reps over time.


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