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Home » Exercise Guides » Core

Strengthen Your Neck: Lying Weighted Lateral Neck Flexion

Lying weighted lateral neck flexion exercise

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:20 AM EDT

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The lying weighted lateral neck flexion is an exercise which builds muscle and strength in the sternocleidomastoid (Neck) muscle. Now, it’s not the typical gym exercise and you likely won’t see anyone doing it but it does have a functional purpose. Having a strong neck is important for sports with high impact and having a muscular neck is also desired among many lifters.

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But, beginners should start with little to no weight and practice proper form before training with added resistance as the neck is a sensitive area of the body. Otherwise, it’s a great functional exercise which can add strength and size to your neck.

Lying Weighted Lateral Neck Flexion Details
Basic Information
Body Part
Neck
Primary Muscles
Levator Scapulae, Scalenes, Sternocleidomastoid, Upper Trapezius
Secondary Muscles
Splenius Capitis, Splenius Cervicis
Equipment
Weight Plate, Exercise Mat, Towel.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Unknown
Force Type
Isometric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility10-15
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Exercise Instructions

  1. Lie sideways on a bench so that your head is hanging off.
  2. Then, secure the weighted harness to your head with the weights hanging down.
  3. Now, slowly lift your head laterally until you feel a slight stretch in your neck.
  4. Then, slowly lower your head until it’s parallel to the floor and aligned with the rest of your body.
  5. Complete desire number of reps and then turn to the other side and repeat the exercise.

Variations and tips:

  • You can also do the lying weighted lateral neck flexion using a weight plate (See the second video)
  • Beginners should start with little no weight before using a head harness with weights.
  • Do not bend your head below parallel.
  • Lift your head only enough to where you feel a slight stretch in your neck and no more. Lifting your head too high can cause discomfort and even neck injury.
  • The lying weighted lateral neck flexion targets the sternocleidomastoid muscle of the neck.

Watch: How to do the lying weighted lateral neck flexion using a plate


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Core Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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