Traps and neck
Neck Flexion
The Neck Flexion is a strength exercise on a machine 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
- Sit in the neck machine facing the head pad and adjust the seat so the pad sits on the forehead.
- Hold the side handles and sit tall with the shoulders back.
- Start with the head in a neutral position or slightly tilted back.
- Push the head forward against the pad, bringing the chin toward the chest.
- Return slowly to the start and repeat.
Tips
- Think of nodding the chin down, not pushing the head forward.
- Keep the torso against the seat back.
Common mistakes
- Crunching the whole upper body forward.
- Jerking the weight with momentum.
- Letting the head drop back fast.
Muscles worked by the Neck Flexion
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.
Neck Flexion alternatives
Same equipment
Different equipment
Make it harder
Frequently asked questions
What muscles does the Neck Flexion work?
Mainly the neck.
Is the Neck Flexion good for beginners?
Yes. The Neck Flexion is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Neck Flexion?
For example the Barbell Neck Curl, Dumbbell Neck Curl and Neck Lateral Flexion. They train mostly the same muscles, some with different equipment.
How do you make the Neck Flexion harder?
Add weight or reps, or move on to the Barbell Neck Curl and Dumbbell Neck Curl.
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.