Isometric Neck Lateral Flexion

Muscles worked by the Isometric Neck Lateral Flexion

Primary

TrapsTrapezius

Also called: trap, traps, trapezius, upper traps, lower traps, mid traps.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Isometric Neck Lateral Flexion

1. Sit or stand tall. Place the palm of one hand against the side of the head, above the ear.
2. Press the head into the hand while resisting equally with the hand — the head does not move.
3. Hold the isometric contraction for 5 to 10 seconds.
4. Release slowly, then repeat on the same side for the set.
5. Switch sides and repeat.

Form tips

• Match the pressure; this is 50% effort, not a wrestling match.
• Keep the jaw relaxed and the shoulders down.

At a glance

Isometric Neck Lateral Flexion in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Shrug
• Barbell Upright Row
• Cable Upright Row
• Dolphin Pose
• Dumbbell Shrug
• Dumbbell Upright Row
• EZ-Bar Shrug
• EZ-Bar Upright Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "isometric-neck-side",
  "name_en": "Isometric Neck Lateral Flexion",
  "name_de": "Isometrische seitliche Halsbeugung",
  "name_es": "Flexión Lateral Isométrica de Cuello",
  "description_en": "A static side-neck drill using the hand as resistance against the head, training the sternocleidomastoid and scalene without hardware.",
  "description_de": "Eine statische Halsübung, bei der die Hand als Widerstand gegen den Kopf dient und den Kopfwender sowie die Skalenusmuskeln ohne Geräte trainiert.",
  "description_es": "Un ejercicio estático de cuello que usa la mano como resistencia contra la cabeza, trabajando el esternocleidomastoideo y los escalenos sin equipo.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "shoulders",
  "primary_muscles": [
    "trapezius"
  ],
  "goals": [
    "rehabilitation",
    "strength"
  ],
  "tags": [
    "shoulder_safe"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit or stand tall. Place the palm of one hand against the side of the head, above the ear.",
    "Press the head into the hand while resisting equally with the hand — the head does not move.",
    "Hold the isometric contraction for 5 to 10 seconds.",
    "Release slowly, then repeat on the same side for the set.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Sitze oder stehe aufrecht. Lege eine Handfläche seitlich an den Kopf, oberhalb des Ohrs.",
    "Drücke den Kopf gegen die Hand und halte mit der Hand gleich stark dagegen — der Kopf bewegt sich nicht.",
    "Halte die isometrische Spannung 5 bis 10 Sekunden.",
    "Löse langsam und wiederhole auf derselben Seite für den Satz.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Siéntate o ponte de pie erguido. Coloca la palma de una mano en el lado de la cabeza, por encima de la oreja.",
    "Empuja la cabeza contra la mano resistiendo por igual con la mano: la cabeza no se mueve.",
    "Mantén la contracción isométrica de 5 a 10 segundos.",
    "Suelta lentamente y repite en el mismo lado durante la serie.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Match the pressure; this is 50% effort, not a wrestling match.",
    "Keep the jaw relaxed and the shoulders down."
  ],
  "tips_de": [
    "Dosiere den Druck; das sind 50 % Kraft, kein Kräftemessen.",
    "Halte den Kiefer locker und die Schultern unten."
  ],
  "tips_es": [
    "Ajusta la presión; es un 50 % de esfuerzo, no un pulso.",
    "Mantén la mandíbula relajada y los hombros bajos."
  ],
  "met": 3.5,
  "images": {
    "flat": {
      "main": "images/flat/isometric-neck-side-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "isometric-neck-side");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.