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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Neck side flexion goes at the end of a session with the other neck work. Work both sides back to back on the same machine or harness.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Right Plate Loaded Machine Neck Side Flexion work?
The Right Plate Loaded Machine Neck Side Flexion primarily works the levator scapulae. It also involves the traps and upper back, which assist the movement and stabilise the joints.
Is the Right Plate Loaded Machine Neck Side Flexion good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Right Plate Loaded Machine Neck Side Flexion with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Right Plate Loaded Machine Neck Side Flexion?
If you cannot do the Right Plate Loaded Machine Neck Side Flexion, try the Left Plate Loaded Machine Neck Side Flexion, the Lying Harness Neck Side Flexion or the Machine Neck Extension. Each of them trains the levator scapulae through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Right Plate Loaded Machine Neck Side Flexion, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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