Lying Neck Curls (Weighted)

Lie face up on a bench with head off the edge. Hold a light plate on your forehead and curl your chin toward your chest. Lower slowly. Weighted progression of neck curls.

Quick facts

Difficulty: Moderate
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Moderate
Hypertrophy: Medium
Calorie Burn: Low

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

neck

Secondary

neck stabilizers

Equipment & setup

What you need and how to position yourself before starting.

Equipment

weighted

Movement pattern

Bilateral

Posture

Lying

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie face up on a flat bench with your head hanging off the end.
- Place a folded towel on your forehead for padding.
- Hold a light weight plate on your forehead with both hands.
Step 2Execution
- Slowly curl your chin toward your chest by flexing your neck against the resistance.
- Hold for a brief pause at the top of the movement.
- Lower your head back to the starting position slowly and with control.
Step 3Tips
- Start with a very light plate — neck muscles are small and prone to strain.
- Keep all movements slow and deliberate — never jerk the weight.
- If you feel any sharp pain, stop immediately and reduce weight.
- Master the bodyweight version before adding weight.
Step 4Finish
- Complete the desired number of repetitions.
- Remove the weight carefully before sitting up.
- Sit up slowly to avoid dizziness.