Lying Neck Curls (Weighted)
Complete guide to Lying Neck Curls (Weighted). Learn proper form, technique, and execution. Targets Neck — Front Neck, Side Neck, Back Neck. Requires plate. Step-by-step instructions and expert tips.
How to Perform Lying Neck Curls (Weighted)
Lie on your back on a bench with your head hanging off the edge.
Hold a weight plate against your forehead with both hands.
Engage your abs and take a breath.
Curl your head upward by flexing your neck, bringing your chin toward your chest and exhale.
Slowly lower your head back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |