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Neck · Body Weight
Half Neck Rolls
Half Neck Rolls is a beginner isolation flexibility exercise that works the levator scapulae (neck), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Levator Scapulae
- Body part
- Neck
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Neck · Sternocleidomastoid, Scalenes, Splenius Capitis
Secondary muscles
- Upper Back · Upper Trapezius, Levator Scapulae
How to do Half Neck Rolls
- Stand upright with your feet shoulder width apart and cross your arms over your chest.
- Lower your chin toward your chest and slowly roll your head from the left side toward the right side.
- Reverse the movement and roll your head back toward the left, keeping your chin moving across the front of your chest.
- Continue moving slowly from side to side for the desired number of repetitions.
Form tips
- Keep your shoulders relaxed and away from your ears.
- Do not roll your head backward or drop it behind your shoulders.
- Stop if you feel pain, dizziness, or tingling.
- Inhale as you reach one side and exhale as your chin moves across your chest.
More levator scapulae exercises
Half Neck Rolls FAQ
What muscles does Half Neck Rolls work?
Half Neck Rolls mainly works the levator scapulae in the neck (Sternocleidomastoid, Scalenes and Splenius Capitis). The upper back work as secondary muscles.
What equipment do you need for Half Neck Rolls?
None. Half Neck Rolls is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Half Neck Rolls should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Half Neck Rolls good for beginners?
Yes. Half Neck Rolls is rated beginner, so it's a sound choice while you learn to train the levator scapulae.
How many calories does Half Neck Rolls burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
For developers
Use Half Neck Rolls in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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