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Neck Curl
A bodyweight isolation exercise targeting the anterior neck muscles to build neck thickness and stability; commonly scaled by holding a weight plate against the forehead.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
8/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on a flat bench with your head hanging off the edge, or lie on the floor with knees bent and head neutral.
- Tuck your chin slightly toward your chest.
- Curl your head upward until your chin touches or nears your upper chest.
- Squeeze the front neck muscles at the top.
- Lower your head slowly back to the starting position under control.
Coaching Tips
Form Cues
- Chin to chest
- Control the descent
- Keep shoulders down
- No momentum
Breathing
Exhale as you curl your head upward; inhale as you lower it back down.
Tempo
3-1-1
Range of Motion
From neutral or slight extension (if on a bench) to full flexion with chin near chest.
Safety
Safety Notes
- Stop if you feel sharp pain
- Build volume gradually
- Avoid excessive speed
Spotting
Not recommended; self-performed.
Common Mistakes
- Lifting shoulders off bench
- Using momentum
- Jerky movements
- Insufficient range of motion
When to Avoid
- Acute neck injuries
- Cervical spine issues
- Recent head trauma
Flexibility Needed
- Adequate cervical flexion range
Build Up First
- Basic body awareness
Also known as
Lying Neck Curl, Supine Neck Flexion, Floor Neck Curl, Weighted Neck Curl
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