Lie face up on a flat bench with your head hanging off the end, supporting a light weight plate on your forehead with both hands.
Start with your head in a neutral or slightly extended position.
Slowly curl your chin toward your chest by flexing your neck, lifting the weight upward.
Pause at the top of the movement when your chin is near your chest.
Slowly lower your head back to the starting position with control.
Repeat for the desired number of reps using a controlled, deliberate tempo throughout.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 2 sets of 10-12 reps with no weight | Form mastery, neural adaptation |
| Intermediate | 3 sets of 12-15 reps with light plate | Hypertrophy, moderate loading |
| Advanced | 3 sets of 15-20 reps with moderate weight | Strength, high intensity/volume |