Right Plate Loaded Machine Neck Side Flexion
In SetGrip: Machine Neck Side Flexion (Right, Plate Loaded)
- Primary muscleLevator Scapulae
- EquipmentMachine
- DifficultyIntermediate
- TypeIsolation · Lateral flexion
- Secondary muscles
- Traps, Upper Back
- Body part
- Neck
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Working the right side against the machine's lever mirrors the left-side setting: sit tall, grip the handles, and press the ear toward the shoulder while the torso stays pinned to the pad. Most lifters carry a strength difference between sides, so set the load off the weaker one and keep the reps identical rather than chasing plates.
How to do the Right Plate Loaded Machine Neck Side Flexion
- Adjust seat and pad so the head pad contacts the right side of your skull just above the ear with your neck in neutral.
- Sit tall with feet flat; grip the machine handles to stabilize your torso and keep shoulders down.
- Set chin level and eyes forward; avoid rotating the head.
- Brace lightly and press the right side of your head into the pad, bringing your ear toward your shoulder.
- Move through a comfortable, pain‑free range; do not shrug or twist.
- Pause briefly at end range, then return slowly to neutral under control.
- Maintain smooth breathing and consistent tension; complete all reps on the right, then train the left for balance.
Tip: Keep the opposite shoulder pulled down to get a full range without shrugging.
Muscles worked
Primary
Levator Scapulae · Back
The muscles along the side of the neck tilt the head toward the shoulder and should feel a burn on the working side.
Secondary
- Traps — The upper traps assist in tilting the head and will take over if you shrug the shoulder toward the ear.
- Upper Back
Common mistakes
- Tilting the whole torso — keep the shoulders level and only the head moving, since leaning the body cheats the movement.
- Rotating instead of tilting — the ear should move toward the shoulder in a straight line, not turn to look sideways.
- Rushing the reps — move slowly through a comfortable range and stop where the stretch starts.
- Too much weight — this is the smallest of the neck movements, so start with a very light plate.
Where it fits in a workout
Neck side flexion goes at the end of a session with the other neck work. Work both sides back to back.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.