Traps and neck
Dumbbell Neck Curl
The Dumbbell Neck Curl is a strength exercise with dumbbells 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 dumbbell on it with both hands.
- Lower the head slowly back until the neck is gently extended.
- Flex the neck to curl the chin toward the chest.
- Lower the head back under control and repeat.
Tips
- Keep the dumbbell steady so it does not roll off the forehead.
- Pause briefly at the top of each rep.
Common mistakes
- Lifting the shoulders off the bench to help.
- Bouncing out of the bottom position.
- Choosing a dumbbell that is too heavy.
Muscles worked by the Dumbbell 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.
Dumbbell Neck Curl alternatives
Different equipment
Easier
Make it easier
Frequently asked questions
What muscles does the Dumbbell Neck Curl work?
Mainly the neck.
Is the Dumbbell Neck Curl good for beginners?
The Dumbbell 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 Dumbbell Neck Curl?
For example the Barbell 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.