Core · Bodyweight
Weighted Lying Neck Flexion
How to do the weighted lying neck flexion, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back on a bench with your head hanging just off the edge and hold a light weight plate against your forehead with a towel for padding. Tuck your chin and curl your head up toward your chest, then lower it back down slowly under control.
- 1Feel the front of your neck working as you tuck your chin and lift
- 2Keep the movement slow and the weight balanced on your forehead
- 3Lower your head under full control back to the start
Common mistakes
- Don't jerk your head up or use momentum
- Avoid using a heavy plate; the neck needs light, controlled load
- Don't hold your breath or strain through any neck pain
Muscles worked
The weighted lying neck flexion mainly works the upper abs.
- Upper AbsPrimary
- Upper TrapsMinor
Kovo programs the weighted lying neck flexion for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.