Cable Seated Neck Flexion
Strengthen your neck with Cable Seated Neck Flexion. A controlled exercise for better posture and reduced neck pain.
The Cable Seated Neck Flexion mainly works the neck and core, with help from the shoulders. You'll need: exercise bench or head harness or cable machine.
Required Equipment
Cable Seated Neck Flexion Muscles Worked
Primary
Side Neck Flexor (sternocleidomastoid); Abdominals (rectus abdominis)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Deep Core (transverse abdominis)
Cable Seated Neck Flexion Variations and Alternatives
How to do the Cable Seated Neck Flexion
Cable Seated Neck Flexion
Cable attachment (usually a head harness)
Positioning
Sit Down:
Find a sturdy bench and sit down with your back straight against the support.
Ensure your feet are flat on the ground and your knees are slightly apart for stability.
Position the Harness:
Place the head harness on your head, ensuring it fits snugly but comfortably.
The cable should come from behind you, so it is pulling away from your back.
Movement
Start Position:
Begin with your neck in a neutral position. Your head should be looking straight ahead.
Flexion Movement:
Slowly lower your chin towards your chest by flexing your neck.
Keep your back straight and avoid rounding your shoulders or leaning forward.
Return to Start:
Gradually raise your head back to the starting position, ensuring to keep the movement controlled and steady.
Do not jerk your head; the movement should be smooth.
Repetitions and Sets
Perform 2-3 sets of 10-15 repetitions, resting for about 30-60 seconds between sets.
Tips
Focus on using your neck muscles rather than involving your shoulders or upper back.
Start with lighter weights until you feel comfortable with the movement.
Always maintain proper posture throughout the exercise to prevent any strain.
Cable Seated Neck Flexion FAQs
What muscles does the Cable Seated Neck Flexion work?
The Cable Seated Neck Flexion mainly works the neck and core, with help from the shoulders. The main muscles are the sternocleidomastoid and rectus abdominis.
What equipment do you need for the Cable Seated Neck Flexion?
Exercise bench or head harness or cable machine.
What are some Cable Seated Neck Flexion variations and alternatives?
Similar exercises include the Cable Seated Neck Extension, Lying Weighted Neck Curl, Lying Weighted Neck Extension and Seated Weighted Neck Extension.
Training calculators
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