Weighted Lying Side Neck Raise
Strengthen your neck muscles with the Weighted Lying Side Neck Raise. This isolation exercise targets lateral neck flexors, improving stability and
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Weighted Lying Side Neck Raise
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.
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How to do Weighted Lying Side Neck Raise
- 01Setup
Lie sideways on a flat bench with your upper back and shoulders supported, ensuring your head hangs comfortably off the edge.
- 02Setup
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.
- 03
Slowly lower your head towards the floor, allowing a controlled stretch in the side of your neck, inhaling during this eccentric phase.
- 04
Using only your neck muscles, slowly raise your head back up until it is parallel with your torso, exhaling as you lift the weight.
- 05
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.
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Is Weighted Lying Side Neck Raise good for beginners?
Weighted Lying Side Neck Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Weighted Lying Side Neck Raise?
You need Weighted to perform Weighted Lying Side Neck Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Weighted Lying Side Neck Raise?
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.
What are common mistakes when doing Weighted Lying Side Neck Raise?
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.
Related exercises
Sitting Neck Flexion Stretch
Neck · Body weight
Rotating Neck Stretch
Neck · Body weight
Lying Neck Extensor Stretch
Neck · Body weight
Weighted Standing Neck Extension (with head harness)
Neck · Weighted
Assisted Chin Tuck
Neck · Assisted
Cable Seated Neck Extension (with head harness)
Neck · Splenius · Cable
Routines with Weighted Lying Side Neck Raise
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Free · iPhone only · Available on the App Store