Neck Curl for BJJ
Neck curls target the anterior neck muscles by curling the chin toward the chest against resistance. These muscles are responsible for tucking the chin, which is the primary defense against rear naked chokes and guillotines. Strong neck flexors can mean the difference between being choked and surviving.
✓ Step-by-Step Instructions
- 1 Lie face up on a bench with your head hanging off the edge.
- 2 Place a folded towel and light weight plate on your forehead.
- 3 Hold the plate in place with your hands.
- 4 Start with your head extended back slightly.
- 5 Curl your chin toward your chest.
- 6 Lower your head back with control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Strengthens the chin-tucking muscles that are the first line of defense against rear naked chokes and guillotines. The ability to tuck your chin powerfully buys time to work hand fighting defenses.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Using too much weight too soon
- ⚠ Jerky movements
- ⚠ Not using full range of motion
- ⚠ Not placing padding between weight and forehead
🔄 Variations
- → Band neck curl
- → Manual resistance neck curl
- → Isometric neck flexion
- → Neck curl with harness
Track Your Neck Curl Progress
Log your neck training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
More Neck Training
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Band Neck Extension
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Shrug
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Frequently Asked Questions
How does the Neck Curl help my BJJ game? ▼
Strengthens the chin-tucking muscles that are the first line of defense against rear naked chokes and guillotines. The ability to tuck your chin powerfully buys time to work hand fighting defenses.
What equipment do I need for the Neck Curl? ▼
You will need: bench, weight plate, towel. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Neck Curl? ▼
The Neck Curl is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity. A proper warm-up is required before performing this exercise.