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Lateral Neck Flexion 

A man training on the Pendulum 4-Way Neck

The range of motion of lateral neck flexion is about 40 degrees from neutral, any further movement is usually equated with movement of the shoulders.  When starting the exercise the face pad should apply pressure to the neck so the musculature is under tension before the first repetition is initiated.  A coaching cue during the exercise to help level the shoulders is have the athlete keep his or her eyes looking straight ahead to aid in maintaining the appropriate posture.


Neck lateral flexion can also be done by beginning with the ear close to the acromioclavicular joint and then advance the face pad to a neutral position followed by a pause.  Both movements effectively train the neck.  Periodically varying the starting position in a training regime will help in Getting Strong.

Training on the Pendulum 4-Way Neck


Getting Strong

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The Upper Back

Different hand and forearm positions alter the activity within the targeted musculature during a weight training movement that requires grasping. When strength training the upper back utilizing a rowing motion, how you grasp, wrist flexion, wrist extension, forearm pronation, forearm...