Strength Training · Bodybuilding
Machine Neck Flexion
Machine neck flexion strengthens the front of your neck by bending your head forward against a padded resistance arm. Use light resistance and a small, controlled range.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the seat height so the resistance pad contacts your forehead.
- Sit upright with your head in line with your spine.
- Bend your neck forward against the pad, bringing your chin toward your chest.
- Return your head slowly to the starting position.
Form cues
- Keep your shoulders relaxed.
- Leave your jaw unclenched.
- Breathe throughout the rep.
Common mistakes
- Moving your whole torsoKeep your torso against the machine's support so the movement comes from your neck.
- Forcing chin-to-chest contactFinish the forward movement at your comfortable limit rather than trying to reach your chest.
- Tilting backward between repsStop the return with your head upright instead of letting the resistance pull it backward.
Safety
Excessive resistance or jerky movement can strain your neck or aggravate existing neck symptoms. Fatigue can make it harder to control the return.
- Start with the lowest resistance setting; skip the machine if that is too heavy to control.
- Check the machine's setup instructions before use, since pad and support arrangements vary.
- End the set before you need to strain or jerk your head to finish a rep.
- Stop immediately for dizziness, headache, sharp pain, or pain, tingling, or numbness spreading into an arm.
If you have ongoing neck pain, a recent neck injury, or previous neck surgery, get advice from a physiotherapist or doctor before using this machine.
Muscles worked
Primary muscles
Equipment
- Four-Way Neck Machine
Sets and reps
- Sets
- 1–2
- Target
- 12–15 reps
- Rest
- 1 min
Finish each set with several controlled reps still possible rather than training to failure.