Neck Curl

How to do it

1. Lie face up on a bench with your head just past the edge.
2. Rest your arms across your chest and keep your shoulders flat on the bench.
3. Let your head lower until you feel a light stretch at the front of the neck.
4. Tuck your chin slightly toward your chest and hold that position.
5. Curl your head up toward your chest without lifting your shoulders.
6. Pause at the top, then lower slowly through the full range and repeat.

Common mistakes

• Jutting the chin forward instead of tucking it, which loads the upper neck joints.
• Lifting the shoulders and trunk, which turns the movement into a partial crunch.
• Adding load before the bodyweight range is smooth, which shifts work onto the superficial flexors.
• Bobbing the head quickly, which produces range without controlled muscle work.