Neck curl

Direct work for the CERVICAL flexors (sternocleidomastoid and scalenes). Horme has no volume landmark for the neck, so it is counted under traps: a declared approximation. There is evidence that strengthening the neck lowers concussion risk in contact sports.

• Isolation
• Bodyweight
• Beginner

How to do it

• Lie face up with the head off the end of the bench
• No load for the first few weeks; then a plate on the forehead over a towel
• Slow, short range; never with momentum
• Stop at the first discomfort or dizziness

Sets, reps and tempo

Ranges: 10–20 very controlled reps · never to failure

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Adding load before owning the weight of your own head
• Fast or bouncing movements
• Chasing muscular failure in the neck

Muscles worked

Primary

• Traps

Alternatives

• Neck extension
• Shrug
• Plank / Anti-Extension