Lying Face Down Plate Neck Resistance
The Lying Face Down Plate Neck Resistance isolates the Neck through a controlled range of motion. This intermediate-level other exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The neck handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Lying Face Down Plate Neck Resistance
- 1
Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position.
- 2
While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
- 3
Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Lying Face Down Plate Neck Resistance work?
The Lying Face Down Plate Neck Resistance primarily targets the Neck. It's an effective isolation exercise for building neck strength.
Is the Lying Face Down Plate Neck Resistance good for beginners?
The Lying Face Down Plate Neck Resistance is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Lying Face Down Plate Neck Resistance?
You need other to perform the Lying Face Down Plate Neck Resistance. Most commercial gyms will have this available.
Track Your Progress
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