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Traps and neck

Neck Lateral Flexion

The Neck Lateral 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%.

Level: BeginnerEquipment: MachineSingle-joint (isolation)

How to do it

  1. Sit side-on in the neck machine and adjust the seat so the pad sits on the side of the head above the ear.
  2. Hold the side handles and sit tall with the shoulders level.
  3. Let the head tilt slightly away from the pad to start.
  4. Tilt the head toward the shoulder on the pad side, ear toward shoulder.
  5. Return slowly, finish the set, then turn around and train the other side.

Tips

  • Keep the shoulders level: the head moves, the shoulders do not.
  • Face straight ahead the whole time, no turning of the chin.

Common mistakes

  • Shrugging the shoulder up to meet the ear.
  • Leaning the torso sideways.
  • Rotating the head instead of tilting it.

Muscles worked by the Neck Lateral Flexion

  • Neck Primary80%
  • Upper abs Stabilizer6%
  • Upper traps Stabilizer6%
  • Spinal erectors (lower back) Stabilizer4%
  • Mid traps Stabilizer4%

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 Lateral Flexion alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Neck Lateral Flexion work?

Mainly the neck.

Is the Neck Lateral Flexion good for beginners?

Yes. The Neck Lateral 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 Lateral Flexion?

For example the Barbell Neck Curl, Dumbbell Neck Curl and Neck Flexion. They train mostly the same muscles, some with different equipment.

How do you make the Neck Lateral 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.

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