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Last updated July 18, 2026
Neck
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
- Level
- Beginner
- 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.
Alternatives & variations
Explore similar movements targeting the same muscles.
