Lateral Weighted Neck Curl

Lie fully on one side on a flat bench with your shoulders and hips stacked and your head just beyond the end of the bench.

Hold a very light weight plate flat against the upper side of your head with your top hand; place a folded towel between the plate and your temple if needed.

Keeping your face pointed straight ahead, slowly lower your head a few degrees away from your upper shoulder.

Use the side of your neck to curl your upper ear toward your upper shoulder without rotating your chin or lifting the shoulder.

Pause briefly, then lower the head under control through a comfortable range of motion.

Complete the prescribed repetitions, then turn over and repeat on the other side with the same light load.

Stop immediately if you feel sharp pain, tingling, numbness, or dizziness, and never use your hand to press the plate into the movement.