Weighted Lying Neck Flexion
Expert Advice
Perform the movement slowly and with control, avoiding any jerky motions to prevent strain on the neck.
How-to-do Steps
- Lie on your back on a flat bench with your head hanging off the end.
- Place a small weight plate on your forehead and hold it with your hands for support.
- Slowly lower your head down as far as comfortable.
- Lift your head back up, flexing your neck until your chin touches your chest.
- Repeat for the desired number of repetitions.
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Muscles Worked
Weighted Lying Neck Flexion primarily targets the Traps, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Lying Neck Flexion work?
Weighted Lying Neck Flexion primarily targets the Traps. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Lying Neck Flexion?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Lying Neck Flexion suitable for beginners?
Weighted Lying Neck Flexion is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
