How to How to Do Lying Neck Curl: Muscles Worked & Proper Form

Muscles Worked in Lying Neck Curls

Primary muscles worked:

• Neck

How to Do Lying Neck Curls

1. Lie on your back on a flat bench with your head hanging slightly off the edge.
2. Place a folded towel on your forehead for comfort.
3. Hold a weight plate over the towel with both hands.
4. Tuck your chin slightly toward your chest. Keep it tucked throughout the movement.
5. Curl your neck forward, lifting your head up toward your chest. Do not lift your shoulders.
6. Pause briefly at the top before lowering your head back down slowly and under control to the starting position.
7. Repeat for reps.

Commentary

The neck curl is an isolation exercise that targets the muscles on the front of the neck. It builds strength and stability in the neck and supports posture, reduces injury risk, and benefits athletes, especially in contact sports. You can do it without any resistance or use a weight plate to progressively overload the neck flexors for more strength, muscle growth, and endurance.