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Bodyweight Neck Curl
Bodyweight neck curl isolates front neck muscles for strength and posture improvement; lie supine and flex chin to chest against gravity.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on the floor or a flat bench with your head hanging off the edge unsupported. Relax your head back.
- Tuck your chin slightly toward your chest.
- Slowly curl your head upward using only your neck muscles.
- Continue until chin nears upper chest with peak contraction.
- Hold briefly at the top.
- Lower your head slowly back to start.
- Repeat for reps while maintaining isolation.
Coaching Tips
Form Cues
- Chin to chest
- Isolate neck only
- Slow and controlled
- No momentum
- Keep shoulders down
Breathing
Inhale as you lower your head; exhale as you curl upward and brace your core lightly.
Tempo
3-1-2
Range of Motion
Start with head hanging naturally back; curl until chin touches or nears upper chest without shoulder lift.
Safety
Safety Notes
- Avoid if acute neck pain or injury
- Start with limited range
- Consult doctor for pre-existing conditions
- Balance with other neck directions
Spotting
Not required; self-performed isolation exercise.
Common Mistakes
- Using body momentum
- Lifting shoulders
- Jerky movements
- Over-flexing neck
When to Avoid
- Acute neck injuries
- Cervical spine issues
- Recent head trauma
Flexibility Needed
- Adequate cervical flexion range
Build Up First
- Basic body awareness
Also known as
Lying Neck Curl, Floor Neck Flexion
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