Weighted Lying Side Neck Raise

Description

How to Do Weighted Lying Side Neck Raise

1. 1
   Setup

   Lie sideways on a flat bench with your upper back and shoulders supported, ensuring your head hangs comfortably off the edge.

2. 2
   Setup

   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. 3

   Slowly lower your head towards the floor, allowing a controlled stretch in the side of your neck, inhaling during this eccentric phase.

4. 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. 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.