Neck curls are an exercise primarily utilized by athletes in contact sports, such as wrestling and football, to strengthen the muscles of the cervical spine. This specialized training aims to reinforce the neck, helping to resist forces that could cause whiplash or concussion during impact. While a strong neck is recognized for injury prevention, weighted neck curls raise significant safety concerns regarding the delicate structures of the neck. Understanding the mechanics and risks is necessary to determine if this exercise is appropriate for general strength training.
What Neck Curls Entail
Neck curls are a resistance exercise targeting the anterior musculature of the neck, primarily the sternocleidomastoid muscles responsible for neck flexion. The movement involves placing a resistance source—most commonly a weight plate resting on the forehead—while lying face-up on a bench with the head unsupported. The lifter allows the head to drop into controlled hyperextension before curling the chin toward the chest against the resistance.
The exercise also engages the scalene muscles and deep neck flexors as stabilizers. Variations include lying face-down to train posterior muscles (neck extension) or lying on the side for lateral flexion, targeting the upper trapezius and splenius capitis. Resistance can also be applied through a head harness connected to a cable or weight, or by using manual resistance from a partner or one’s own hand.
Specific Anatomical Risks
The cervical spine is composed of seven small vertebrae (C1-C7) and is designed for high mobility, making it vulnerable to excessive compressive forces. Weighted neck curls impose significant direct vertical load on the intervertebral discs and facet joints, the primary shock absorbers and stabilizers of the spine. Using heavy resistance or momentum can accelerate degenerative changes, potentially leading to disc bulging or herniation.
A serious risk involves the potential for nerve impingement, known as cervical radiculopathy. Improper loading can cause the formation of bone spurs (osteophytes), which narrow the foramina through which nerve roots exit the spinal cord. This compression can result in sharp, electric pain radiating down the arm, along with numbness, tingling, or muscle weakness in the shoulder or hand.
A theoretical vascular concern exists, particularly with exercises involving extreme ranges of motion or rotation under load. The vertebral arteries, which supply blood to the brain, pass through bony canals in the cervical vertebrae; extreme neck positions can compromise this blood flow. Excessive pressure or strain on the front of the neck could also affect the carotid arteries. While vascular injury from standard neck curls is rare, movements forcing the neck into high hyperextension or rotation carry an elevated risk profile.
Mitigation and Safe Execution
Individuals who choose to incorporate neck curls must minimize risk through strict attention to form and resistance selection. The primary rule is to focus on slow, deliberate, and controlled movements, eliminating momentum or bouncing, which spikes compressive forces on the cervical discs. The eccentric (lowering) phase should be especially slow to maximize muscle control.
Resistance should begin with bodyweight only or very light weight (e.g., a 5-pound plate), focusing on high repetitions (15-to-30 range) to favor muscular endurance over maximal strength. This builds foundational stability before significant load is introduced. The range of motion should be limited to avoid full hyperextension or hyperflexion, as extreme movement places the greatest strain on joints and ligaments.
Maintaining a slight chin tuck throughout the movement engages the deep stabilizing flexors, which helps protect the spine. Any sensation of dizziness, sharp pain, or tingling radiating down the arms should be an immediate stop signal. These symptoms indicate a potential issue with nerve or vascular compression requiring professional assessment.
Safer Training Alternatives
Individuals seeking to strengthen their neck with a lower risk of spinal compression have effective alternatives focusing on stability and isometric strength. Isometric exercises, involving muscle contraction without joint movement, are highly effective. These can be performed by pushing the head against a hand in four directions—forward, backward, and to both sides—holding the tension for several seconds.
The chin tuck exercise is a foundational movement targeting the deep neck flexors, important for maintaining proper head and neck posture. This involves gently gliding the head backward as if making a double chin, which can be done lying down or standing against a wall. Specialized equipment, such as a four-way neck machine or a resistance band, allows for controlled resistance across all planes of motion without the direct compressive load of a free weight plate. These alternatives allow for progressive overload while keeping the cervical spine stable and protected.