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Bodyweight Neck Curl
A neck isolation exercise performed lying face up on a bench, flexing the cervical spine against gravity to strengthen the deep anterior neck muscles for stability and posture.
About Exercise
Equipment
Body Weight, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
10/10Programming
Typical Rep Range
15-30 reps
Rest Between Sets
30-90 seconds • Rest shorter for endurance or stability work.
How to Perform
Lie face up on a flat bench with your head hanging off the edge, ensuring the neck can extend freely. Keep your upper back and shoulders resting firmly on the bench.
- Slowly curl your chin toward your chest by flexing the cervical spine.
- Contract the anterior neck muscles, raising your head as far as possible without lifting your back.
- Pause briefly at the peak contraction.
- Controlled and slowly, lower your head back down, allowing it to gently stretch below parallel.
- Repeat for the target number of repetitions.
Coaching Tips
Form Cues
- Chin to chest
- Slow and deliberate
- Control the descent
- Shoulders stay flat
Breathing
Exhale as you curl your head up toward your chest, and inhale slowly as you lower your head back down to the starting position.
Tempo
3-0-1
Range of Motion
Move the head from a gentle extended position (below bench level) to full cervical flexion (chin tucked toward the chest).
Safety
Safety Notes
- Stop immediately if you feel any sharp neck pain or dizziness.
- Perform slowly and maintain strict control.
- Avoid if you have existing acute cervical spine issues.
Spotting
Not recommended. Use light loads or bodyweight only, and prioritize slow, controlled movement.
Common Mistakes
- Using momentum to swing the head.
- Lifting the upper back off the bench.
- Allowing excessive hyperextension at the bottom.
When to Avoid
- Acute neck pain
- Recent whiplash injury
- Cervical spine instability
Flexibility Needed
- Healthy cervical spine range of motion
Build Up First
- Ability to control head movement against gravity
Also known as
Supine Neck Flexion, Neck Flexion, Weighted Neck Curl
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