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Neck ยท Neck

Plate Neck Curl

An isolation neck exercise for the neck, done with a weight plate and a bench.

Weight plateBench Isolation Reps and weight Also called: neck curl, neck flexion

Muscles worked

Primary

Neck

Do most of the work.

Secondary

None to speak of

This one is focused.

  • NeckNeck musclesPrimary

How to do it

  1. Pick a plate. Choose a weight you can hold securely for the whole set.
  2. Small, slow, controlled range only.
  3. Light load. No jerking.
  4. Stop at any sharp or radiating pain.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Going heavy or fast. Use a light load and a slow, small range.
  • Training through pain. Stop at any sharp or radiating pain and ask a professional.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.