Lying Face Down Plate Neck Resistance

How to do the 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.

Muscles worked

Role	Muscles
Primary	neck
Equipment	other equipment
Difficulty	intermediate
Type	isolation

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 2 options.

Isometric Neck Exercise - Front And Back Bodyweight Isometric Neck Exercise - Sides Bodyweight

Superset the Lying Face Down Plate Neck Resistance with

Opposing traps work — alternate sets without extra rest.

Kettlebell Sumo High Pull traps Upright Cable Row traps Barbell Shrug traps Barbell Shrug Behind The Back traps

Common questions

What muscles does the Lying Face Down Plate Neck Resistance work?

The Lying Face Down Plate Neck Resistance primarily works the neck. Lying Face Up Plate Neck Resistance, Seated Head Harness Neck Resistance, and Isometric Neck Exercise - Front And Back train the same muscle, across 2 equipment types.

What equipment do you need for the Lying Face Down Plate Neck Resistance?

The Right Equipment. Without the right equipment, Isometric Neck Exercise - Front And Back and Isometric Neck Exercise - Sides train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Lying Face Down Plate Neck Resistance suitable for beginners?

It is rated intermediate. No easier variation of this pattern is catalogued; build the neck with a different movement first.

Where should the Lying Face Down Plate Neck Resistance go in a workout?

Late — the Lying Face Down Plate Neck Resistance is isolation work, so it follows your compounds. Supersetting it with Kettlebell Sumo High Pull and Upright Cable Row cuts session time without extra rest.

Similar exercises

Lying Face Up Plate Neck Resistance Other Equipment Seated Head Harness Neck Resistance Other Equipment Isometric Neck Exercise - Front And Back Bodyweight Isometric Neck Exercise - Sides Bodyweight Side Neck Stretch Bodyweight Chin To Chest Stretch Bodyweight