lever neck left side flexion (plate loaded)

Levator scapulae

• Target muscles: neck, back
• Equipment: gym machine
• Level: intermediate

How to do it

1. Set the seat so the machine’s pivot is level with the base of your neck and load an appropriate plate.
2. Position the left head pad on the bony side of your skull above the ear (not on the jaw or ear).
3. Sit tall with your back against the pad, feet flat, and grip the handles to stabilize your torso.
4. Start with your head neutral, chin level, shoulders relaxed—do not shrug.
5. Exhale as you slowly flex your neck to the left, bringing your ear toward your shoulder without rotating the head.
6. Pause briefly at a comfortable end range without pinching or pain.
7. Inhale as you return to neutral under control, keeping the motion slow and the neck aligned.

Swap it for

• lever neck right side flexion (plate loaded)
• weighted lying side lifting head (with head harness)
• lever neck extension (plate loaded)