- Adjust pulley approximately height of neck or head when seated.
Place latched belt on adjustable height cable by attaching carabiner
on belt buckle. Sit on bench with pulley to one side and feet
apart. Place head in belt loop. With belt above ears, clamp belt
snugly around head by tightly gripping ends close to side of
head. Pull torso upright by bracing opposite hand on far side
- Pull head away from pulley cable by laterally flexing neck.
Tilt head back toward cable pulley and repeat. Sit on bench the
opposite direction and continue with other side.
- Sit at distance away from pulley so weight does not bottom
out at lowest range of motion. Keep clinched grip on belt against
side of head throughout movement. Woven cotton or cloth belts
tend to slip less, particularly on bald heads. If belt slips
from head, place small towel between belt and head.
- Cable carabiner slips to one side on square buckles and stresses
belts structural integrity under heavy loads. Rounded buckle
is more ideal since it provides more even stress on belt. Belts
not made specifically for weight training may cause injury if
they fail under load in which they were not designed.
- Exercise can also be performed off of rack with belt, nylon
rope, and plate holder from wrist roller. Nylon rope offers less
friction on smooth rounded fixed surface. Alternatively, non-nylon
ropes can be used off of revolving barbell sleeve on smith machine.
Neck Lateral Flexion with belt and rope.
- See all muscle used in Lateral Flexion:
Thoracic / Lumbar Spine movement is typical involved in this
exercise. See animation of spinal