Traps and neck
Barbell Neck Curl
The Barbell Neck Curl is a strength exercise with a barbell for your traps. Share of the load in the Zulta muscle model: neck 80%, upper abs 6% and upper traps 6%.
How to do it
- Lie on your back on a flat bench with your head and neck off the end.
- Place a folded towel on your forehead and hold a light barbell or fixed bar across it with both hands.
- Let the head lower slowly back until the neck is gently extended.
- Curl the chin toward the chest by flexing the neck.
- Lower the head back under control and repeat.
Tips
- Start very light and move slowly: the neck muscles are small.
- Use the hands only to keep the bar in place, not to lift it.
Common mistakes
- Jerking the head up with momentum.
- Letting the head drop fast into extension.
- Using too much weight on the first sets.
Muscles worked by the Barbell Neck Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Nodding forward is sternocleidomastoid; the traps do not flex the neck. Moving the head against load trains the neck flexors or extensors directly; the upper traps help in extension and side bending.
Barbell Neck Curl alternatives
Different equipment
Easier
Make it easier
Frequently asked questions
What muscles does the Barbell Neck Curl work?
Mainly the neck.
Is the Barbell Neck Curl good for beginners?
The Barbell Neck Curl is rated intermediate. If you are new, learn the Neck Flexion first and build up from there.
What is a good alternative to the Barbell Neck Curl?
For example the Dumbbell Neck Curl, Neck Flexion and Neck Lateral Flexion. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.