Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Combat

Neck Curl & Extension

Also called Neck harness

OtherIsolationEasy to learn
Front
Back
Primary Secondary

Works

Neck

Also traps

You need

Weight plate, Bench

How to do itPictures · 3 steps
1Stretch
2Top
Main musclesAlso working
  1. 1Start light: the neck adapts fast but slowly recovers
  2. 2Smooth, controlled range
  3. 3Train both directions

Most common mistake

Going heavy too soon.

Watch a demo

Good for

  • Ranked #1 for combat and #2 for American football
  • Helps prevent common combat injuries
S
For combat
#1 of 37
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Research
94
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 94
TransferExcellent
Injury protectionExcellent
PracticalityStrong

A stronger neck resists the whiplash of strikes and takedowns.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • APull-UpBodyweight
  • AMed Ball Rotational ThrowOther

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