lever neck right side flexion (plate loaded)

Levator scapulae

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

How to do it

1. Adjust seat and pad so the head pad contacts the right side of your skull just above the ear with your neck in neutral.
2. Sit tall with feet flat; grip the machine handles to stabilize your torso and keep shoulders down.
3. Set chin level and eyes forward; avoid rotating the head.
4. Brace lightly and press the right side of your head into the pad, bringing your ear toward your shoulder.
5. Move through a comfortable, pain‑free range; do not shrug or twist.
6. Pause briefly at end range, then return slowly to neutral under control.
7. Maintain smooth breathing and consistent tension; complete all reps on the right, then train the left for balance.

Swap it for

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