Description
This exercise is performed lying on a bench while holding a weight on one side of your head. It strengthens neck and upper back muscles.
How to Do Weighted Lying Side Neck Raise
- 1Setup
Lie sideways on a flat bench with your upper back and shoulders supported, ensuring your head hangs comfortably off the edge.
- 2Setup
Gently place a small plate weight on the side of your head, just above your ear, and secure it with your top hand to prevent slipping.
- 3
Slowly lower your head towards the floor, allowing a controlled stretch in the side of your neck, inhaling during this eccentric phase.
- 4
Using only your neck muscles, slowly raise your head back up until it is parallel with your torso, exhaling as you lift the weight.
- 5
Maintain control throughout the entire movement, avoiding any jerky motions or using momentum to lift your head.
Tips
- Maintain a slow and controlled tempo during both the lowering and lifting phases to maximize time under tension and muscle engagement.
- Keep your supporting hand firmly on the weight to ensure it doesn't slip, but avoid actively pushing the weight with your hand.
- Focus on initiating the movement purely with your neck muscles, preventing your shoulders from shrugging or assisting the lift.
- Start with a very light weight or no weight at all to master the form before progressively increasing the resistance.
Common Mistakes
- ×Using excessive weight can strain the neck; prioritize lighter weights and perfect form to safely build strength.
- ×Rushing the movement or using momentum reduces muscle activation; always perform the raise and lower phases slowly and with control.
- ×Allowing the shoulder to shrug up towards the ear during the lift takes tension off the neck; keep your shoulders relaxed and stable on the bench.
Variations
Weighted Lying Neck Side to Side
Strengthen your neck muscles with the Weighted Lying Neck Side to Side. This isolation exercise targets the sternocleidomastoid, improving neck stability
Weighted Side Lying Side Neck Raise
Strengthen your neck muscles with the Weighted Side Lying Side Neck Raise. This isolation exercise targets the lateral neck flexors, improving stability
Weighted Lying Neck Head Twist
Strengthen your neck muscles with the Weighted Lying Neck Head Twist. This controlled movement enhances cervical rotation and stability, crucial for
Weighted Lying Neck Flexion (with head harness)
Strengthen and build a resilient neck with Weighted Lying Neck Flexion. This exercise targets neck flexors, improving posture and stability.
Related Exercises
Sitting Neck Flexion Stretch
Gently stretch your neck muscles with this seated flexion. Improve flexibility and relieve tension by slowly bending your head forward, holding for a
Rotating Neck Stretch
Gently improve neck mobility and relieve tension with the Rotating Neck Stretch. This simple bodyweight exercise targets the sternocleidomastoid and
Lying Neck Extensor Stretch
Gently stretch your neck extensors by lying prone and lifting your head. Improve flexibility and relieve tension in the back of your neck.
Weighted Standing Neck Extension (with head harness)
Strengthen your posterior neck muscles with the Weighted Standing Neck Extension. Using a head harness, slowly lower and raise your head to build neck
Assisted Chin Tuck
Improve neck posture and strengthen deep neck flexors with the Assisted Chin Tuck.
Cable Seated Neck Extension (with head harness)
Strengthen your neck muscles with the Cable Seated Neck Extension. Using a head harness and cable, this exercise targets the splenius and trapezius upper
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