How to perform the Weighted Lying Neck Flexion
- 1Lie on your back on a bench or mat with your shoulders supported, head hanging off the edge, and a light weight placed gently on your forehead (use your hands to steady the weight if needed).
- 2Slowly lower your head back, then bring your chin towards your chest in a controlled motion, and repeat.
Coach tips
- Start with a very light weight—your neck muscles are small and can tire quickly.
- Move slowly and focus on control, not speed.
- Keep your neck relaxed and avoid using momentum—let your muscles do the work.
Powered by Hypro
Train neck smarter
One rep, one set. Hypro turns the Weighted Lying Neck Flexion into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Weighted Lying 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 Weighted Lying 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.
