Weighted Lying Neck Flexion

1. Lie face up on a flat bench with your head and upper neck hanging just off the end.
2. Place a folded towel on your forehead and rest a light plate on top, holding it steady with both hands.
3. Begin with your neck in a relaxed, slightly extended position.
4. Curl your chin toward your chest in a slow, controlled arc.
5. Squeeze briefly at the top without lifting your shoulders off the bench.
6. Lower your head back under control until you feel a gentle stretch at the front of the neck.
7. Repeat for 10 to 15 reps, keeping the movement smooth from first rep to last.

Common Mistakes

• Using a heavy plate too soon: Front neck muscles are small and unaccustomed to load. Start very light and progress slowly to avoid strains.
• Sitting up with the torso: Crunching the abs and lifting the shoulders takes over the work. Keep the upper back glued to the bench so only the head moves.
• Dropping into deep extension: Letting the head fall far back under load stresses the cervical spine. Lower only to a comfortable stretch.
• Rushing the tempo: Momentum robs the muscles of tension and adds injury risk. Use a two second lift and two second lower.