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Weighted Lying Neck Flexion

Weighted Lying Neck Flexion

Note: This is just a visual reference — it may vary depending on your setup.

Strength Neck
Neck
Muscle Activation
Neck
80%
Upper Traps
20%
Equipment
Dumbbell Weight Plate
Setup / Starting Position
  • Lie on your back on an exercise mat with your knees bent and feet flat on the floor.
  • Hold a weight plate or small dumbbell behind your head, against your forehead.
Exercise Position
  • Keep your neck and head in a neutral position.
  • Hold the weight securely against your forehead with both hands.
Form & Performance
  • Exhale as you lift your head and shoulders off the mat, bringing the weight towards the ceiling.
  • Avoid pulling on your neck with your hands.