Lying Neck Curl
Muscles worked: (assisted by traps).
How to do it
- Lie face up on a bench with your head off the end.
- Wrap a plate in a towel and hold it on your forehead.
- Lower your head back under control to a comfortable stretch.
- Curl your chin toward your chest, moving slowly in both directions.
- Start much lighter than you think - the neck needs patience, not load.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Lie face up, plate wrapped on the forehead
- Chin to chest, slow both ways - start light
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Track the lying neck curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.