GymPlan AILying Face Down Plate Neck Resistance
Lying Face Down Plate Neck Resistance is an intermediate isolation exercise that mainly works your neck.
💪 Neck🏋️ Other📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
How to do the lying face down plate neck resistance
- 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.
- While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
- Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
- Repeat for the recommended amount of repetitions.
Muscles worked
Primary: Neck
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialLying Face Down Plate Neck Resistance alternatives
Exercises that train the same main muscle, including options with other equipment.
Isometric Neck Exercise - SidesBodyweight · Beginner
Seated Head Harness Neck ResistanceOther · Intermediate
Isometric Neck Exercise - Front And BackBodyweight · Beginner
Lying Face Up Plate Neck ResistanceOther · IntermediateFAQ
What muscles does the lying face down plate neck resistance work?
It mainly works your neck.
How many sets and reps of lying face down plate neck resistance should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the lying face down plate neck resistance good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.