Alternating Lever Plate-Loaded Neck Flexion
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Use a light load on the four-way neck machine. Adjust the seat and lever according to the machine instructions so the padded lever contacts the side of your head comfortably.
Sit upright with your feet planted. Hold the stationary supports gently to keep your torso stable, without pulling with your arms.
Keep your face pointing forward and your shoulders relaxed. Slowly tilt your head sideways against the pad through a comfortable range.
Avoid shrugging, turning your head or leaning your whole torso to move the weight. Do not force a larger range than you can control.
Return slowly to the starting position without letting the plates slam. Complete the repetitions on that side, then reposition the machine to train the other side.
Keep the load light enough for smooth movement. Stop if you feel neck pain, dizziness or unusual symptoms, and do not push through them.