Lying Neck Curls

Lie face up on a bench with head off the edge. Curl your chin toward your chest using only your neck muscles. Lower slowly. Great beginner neck exercise.

Quick facts

Difficulty: Easy
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: Low
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

body weight

Movement pattern

Bilateral

Posture

Lying

Tracking parameters

reps

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.
- Keep your arms at your sides or holding the bench for stability.
Step 2Execution
- Slowly curl your chin toward your chest by flexing your neck.
- 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
- Perform slow, controlled repetitions — avoid jerking.
- This is a great starting exercise before progressing to the weighted version.
Step 4Finish
- Complete the desired number of repetitions.
- Sit up slowly to avoid dizziness.