Neck Strength
Neck Curl
The Neck Curl is a beginner-friendly bodyweight strength exercise that targets the neck. Here's how to do it right — and what to stop doing.
Primary musclesNeck
Secondary muscles—
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Neck Curl
- Lie face up on a bench with your head just past the edge.
- Rest your arms across your chest and keep your shoulders flat on the bench.
- Let your head lower until you feel a light stretch at the front of the neck.
- Tuck your chin slightly toward your chest and hold that position.
- Curl your head up toward your chest without lifting your shoulders.
- Pause at the top, then lower slowly through the full range and repeat.
02 The payoff
Why it earns its spot
- Trains neck flexion directly, which almost no other lift loads.
- Builds head and neck control that matters in contact and combat sports.
- Bodyweight loading and a short range make it easy to start and to progress slowly.
03 Don't do this
Common mistakes
- Jutting the chin forward instead of tucking it, which loads the upper neck joints.
- Lifting the shoulders and trunk, which turns the movement into a partial crunch.
- Adding load before the bodyweight range is smooth, which shifts work onto the superficial flexors.
- Bobbing the head quickly, which produces range without controlled muscle work.
EGON Put it on record
Track it in EGON.
Log every set of the Neck Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
