TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Combat

Neck Curl & Extension

Also called Neck harness

OtherIsolationEasy to learn
Front
Back
Primary Secondary

Works

Neck

Also traps

You need

Weight plate, Bench

How to do itPicture · 3 steps
  1. 1Start light: the neck adapts fast but slowly recovers
  2. 2Smooth, controlled range
  3. 3Train both directions

Most common mistake

Going heavy too soon.

Watch a demo
S
For combat
#1 of 33
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Research
94
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 94
Transfer · 45%5/5
Injury protection · 30%5/5
Practicality · 25%4/5

A stronger neck resists the whiplash of strikes and takedowns.

How scores work

Machine taken? Swap to

  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • APull-UpBodyweight
  • AMed Ball Rotational ThrowOther

Takes

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