Why it matters

The Neck Flexion builds strength and size in your neck. As an isolation movement, it targets those muscles directly to build size and balance.

How to do it

Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.
Set a comfortable, supported starting position.
Use a light resistance you can control the whole way.
Move your head slowly through a comfortable range.
Pause briefly at the end of the range.
Return under control to the start.

Move slowly through a comfortable range.
Use light resistance and controlled reps.
Keep the rest of your body relaxed and still.
Move slowly and keep the effort in your neck muscles only.
Follow the machine’s guided lever path smoothly and control the weight back to the stack.

Using heavy resistance and jerky reps.

Heavy, jerky reps move your neck through a weak, uncontrolled range.

Instead Reduce the load and move slowly through a pain-free range.
Letting the rest of the body move to help the neck.

Body movement does the work the neck muscles should, so they get little out of it.

Instead Keep your shoulders and torso still and move only at the neck.
Pushing into a range that pinches or feels sharp.

Working into a sharp range gains nothing and is your cue to back off.

Instead Work only through a smooth, comfortable range.
Letting the weight stack slam down at the bottom.

A slammed stack means gravity did the lowering, not your muscles.

Instead Control the return so the plates settle without banging.

Tempo: Move slowly and under full control in both directions.
Breathing: Breathe steadily throughout each rep.
Range of motion: Work through a comfortable, pain-free range only. Take the neck through its full working range each rep.
Setting up: Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.
If you are new to it: Start with the lightest resistance and build slowly.
Once it is easy: Progress resistance gradually while keeping reps slow and controlled.