How to perform the Seated Cable Neck Flexion
- 1Sit upright on a bench facing away from a low cable machine, with the cable attached to a head harness that fits comfortably around your head.
- 2Slowly tuck your chin and lower your head forward against the resistance, then return to the starting position in a controlled motion.
Coach tips
- Keep your back straight and your shoulders relaxed throughout.
- Move slowly—don’t rush the motion; focus on feeling your neck muscles do the work.
- Start with light weight to avoid straining your neck, and never jerk or bounce your head.
Powered by Hypro
Train neck smarter
One rep, one set. Hypro turns the Seated Cable Neck Flexion into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Seated Cable Neck Flexion weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much neck you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Seated Cable Neck Flexion fits right into proven hypertrophy and strength templates.
For optimal neck hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
