Add inches to your neck, with ABC's exercise of the Week!

[Adam Knowlden]

Neck curls offer direct resistance to the collar region.

They are a cure to the dreaded giraffe neck syndrome, more commonly known as “pencil neck”.

Flexion capacity is the key to the layout of this exercise. Flexion is a bending of the joint resulting in a decrease of angle. In other words, as is the case with the neck curl, it is the forward movement of the head at the joint just below the skull. Flexion of the neck will target the Sternocleidomastoid muscles.

To perform this, lie flat on a bench and allow your head to dangle off the edge of the bench. With a short bar or cambered bar in hand, place the center of the bar on your forehead. You have two options here. You can either use a squat pad or towel to cushion the weight or you can take a close grip and allow the backs of your hands to rest on your forehead. Either way you want the resistance of the weight to be centered on your forehead.

Now, simply curl your neck up and down. This technique requires super strict form. The neck area is really susceptible to injuries, so don’t just jolt your neck up and down. Perform highly controlled reps, especially on the negative portion of the range of motion.

I suggest a higher rep range here. If you’ve never done these before, I recommend just warming up with the bar and slowly upping your weight. It won’t take much to achieve the result we are looking for.

These can also be performed lying face forward on the bench changing this exercise into neck extensions.

Simply hold the bar so it is resting on the back of your head. Again, use a towel, a squat pad, or your hands to keep pressure off your skull.

Recommendation:

2 sets of neck curls
2 sets of neck extensions
higher repetitions.

[Qester]

hmm interesting ill have to try this next week

[Pesca]

Yea Oldschool!!! Neck curls rule!! They def. give you the bull neck appearance!! Besides a towel or a squat pad, you can wear a baseball hat backwards so you don't get any weird marks on your forehead.

[Xtreme1986]

I need to do these more often.. I've tried them in the past and people look at me all weird hahah I'm like yea so what guys? hahaa

[IronKnuckle]

I've heard bigger traps may help your neck look bigger. But this is a direct way to get results.
Thanks OldSchool!

[ZachE84]

I performed these in your hardcore workout for traps, man these rock! Haven't stopped using them since! Thanks OS!

[President Wilson]

This is off the hook!

Since the inception of abc, Old School has stressed neck training. The man has done mad research in this area.

There is nothing like a bull neck. My suggestion is to not only incorporate this exercise, but also if you are not already, to start priortizing neck training like any other bodypart. It will do wonders for your physique!

[goldmill]

I might try it but at 18.5", I don't have too much of a pencil neck.

[Venom]

Great! /forum/images/graemlins/cool.gif

[**DONOTDELETE**]

[ironteen rich]

I have done these before but i dont use bars O_o o_O i take a plate and put a towel on my head then put the plate on top of that. it is alott easier!!! i would recommend people do it this way

[brgrman]

I have done these in the past and, coincidentally, added them back into my workout this weekend. I do them with plates instead of a bar. /forum/images/graemlins/wink.gif

[Emperor_Milos]

**** i must try this..i never do neck exercises

[Stian]

gotta try these, i've not trained my neck even once! /forum/images/graemlins/frown.gif

[Tuf]

[ QUOTE ]
Neck curls offer direct resistance to the collar region.

[/ QUOTE ]
Tried these for the first time last week and...
[ QUOTE ]
These can also be performed lying face forward on the bench changing this exercise into neck extensions.

[/ QUOTE ]
these today! /forum/images/graemlins/grin.gif

Thanks, OldSchool! /forum/images/graemlins/cool.gif

[bennyhanna1]

would these exercises go best with shoulder workouts? or what

[Tuf]

[ QUOTE ]
would these exercises go best with shoulder workouts? or what

[/ QUOTE ]
OldSchool puts them with traps in the 8 Weeks program, so I think that wherever you do traps would be a good place to incorporate them. I do them on shoulder day. /forum/images/graemlins/smile.gif

[bennyhanna1]

[ QUOTE ]
[ QUOTE ]
would these exercises go best with shoulder workouts? or what

[/ QUOTE ]
OldSchool puts them with traps in the 8 Weeks program, so I think that wherever you do traps would be a good place to incorporate them. I do them on shoulder day. /forum/images/graemlins/smile.gif

[/ QUOTE ]

thats exactly what i wanted to hear! thank you tuf!

[Adam Knowlden]

Yes, plates will work well too. But I wouldn't advise stacking too many 45's on your head. /forum/images/graemlins/wink.gif

[alanlws16]

Thanks! I acctually have giraffe syndrome so maybe this is my way out huh?

[Rugger]

Is there a big difference between lying on a bench/putting the bar on your head and using a machine already set up for this purpose? Is it important or beneficial to incorporate side to side neck movements in the workout as well?

[alanlws16]

[ QUOTE ]


To perform this, lie flat on a bench and allow your head to dangle off the edge of the bench. With a short bar or cambered bar in hand, place the center of the bar on your forehead. You have two options here. You can either use a squat pad or towel to cushion the weight or you can take a close grip and allow the backs of your hands to rest on your forehead. Either way you want the resistance of the weight to be centered on your forehead.

Now, simply curl your neck up and down. This technique requires super strict form. The neck area is really susceptible to injuries, so don’t just jolt your neck up and down. Perform highly controlled reps, especially on the negative portion of the range of motion.



[/ QUOTE ]

Is there any technique not to get dizzy doing this? I was tring some weightless ones for warmup and felt like I was going to puke in the middle of the set.

[Brad140]

Ditto^^^ /forum/images/graemlins/crazy.gif

[Adam Knowlden]

[ QUOTE ]


Is there a big difference between lying on a bench/putting the bar on your head and using a machine already set up for this purpose? Is it important or beneficial to incorporate side to side neck movements in the workout as well?



[/ QUOTE ]

What machine are you referring too?

The main difference is that the neck curl is a free weight movement.

[ QUOTE ]
Is there any technique not to get dizzy doing this? I was tring some weightless ones for warmup and felt like I was going to puke in the middle of the set.

[/ QUOTE ]

It may be too much weight for you. Try using just your head and doing the movment. Or instead of the bar use a 5lb. plate.

Also make sure you are breathing correctly.

[Rugger]

[ QUOTE ]
What machine are you referring too?

The main difference is that the neck curl is a free weight movement.


[/ QUOTE ]

The one we have in our gym is different, but it looks kinda like this: 4 Way Neck Machine (http://medball.com/images/images/power_graphics/pro_olympic/neck100.jpg)

If you adjust the pad for your head, you can get a full range of motion, but it's still an isolated movement. I was just wondering if it would be better to use free weights versus this type of machine.

[alanlws16]

[ QUOTE ]
[ QUOTE ]


Is there a big difference between lying on a bench/putting the bar on your head and using a machine already set up for this purpose? Is it important or beneficial to incorporate side to side neck movements in the workout as well?



[/ QUOTE ]

What machine are you referring too?

The main difference is that the neck curl is a free weight movement.

[ QUOTE ]
Is there any technique not to get dizzy doing this? I was tring some <font color="red"> weightless </font> ones for warmup and felt like I was going to puke in the middle of the set.

[/ QUOTE ]

It may be too much weight for you. Try using just your head and doing the movment. Or instead of the bar use a 5lb. plate.

Also make sure you are breathing correctly.

[/ QUOTE ]

I was doing them weightless already. No wonder I have girrafe neck syndrome! If my neck was any weaker my head would gave fallen off by now. BTW I was wondering if you had any pictures of what these muscles look like fully developed?

[BadDog]

I have the "dizzy" problem as well. It seems to me to be the fact that I am laying on my back with neck extended all the way back. Face down I am OK. I think that if I had a machine that I could use while sitting upright that might help.

If you have access to such a machine, or can figure out a way to do it sitting up that may help you.

[Pacman]

bump