Lying Neck Curls: How To, Form & Muscles Worked

Name: Lying Neck Curls — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Lie on your back and curl your head toward your chest using a light external load to strengthen the neck muscles.

Lie on your back and curl your head toward your chest using a light external load to strengthen the neck muscles.

How to do the Lying Neck Curls#

Lie flat on a bench or mat with your knees bent and feet flat for stability.
Place a small weight gently against your forehead or hold it steady over your head.
Tuck your chin and lift your head a few inches by flexing the neck, keeping the movement small and controlled.
Lower your head slowly back to the starting position without letting your shoulders rise.

Muscles worked#

Primary: Neck (Sternocleidomastoid & Splenius)

Frequently asked questions#

What muscles does the Lying Neck Curls work?

The Lying Neck Curls primarily works the neck. To feel it there, control the lowering phase and stop each set 1–3 reps short of failure rather than chasing the heaviest weight you can move.

What equipment do I need for the Lying Neck Curls?

The Lying Neck Curls needs the following: Weight plate, Bench. Nothing beyond that is required to run the movement as described above.

Is the Lying Neck Curls suitable for beginners?

Not as one of your first exercises. The Lying Neck Curls is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Lying Neck Curls?

Lying Neck Extension all train the same primary muscles as the Lying Neck Curls. Pick whichever one matches the equipment in front of you.

How to do the Lying Neck Curls#

Muscles worked#

Plan your sets

Frequently asked questions#

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