Plate Neck Extension
Lying face down on a bench and lifting the head against a light plate held on the back of the head. Strengthens the rear neck muscles.
Primary muscles
- Neck Extensors
Secondary muscles
- Traps (Trapezius)
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down on a bench with your head and neck off the end. Place a folded towel and a light plate on the back of your head, holding it steady with both hands.
Let your chin lower slowly toward your chest.
Lift your head back up in a slow arc until your neck is in line with your spine or slightly beyond.
Pause briefly at the top.
Lower slowly and repeat.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Slow and smooth
Stop at neutral or slightly past
Hands keep the plate still
Common mistakes
Cranking into full extension
Jerking the head up
Using too much weight
Safety notes
Use very light loads and slow, controlled reps; stop if you feel sharp pain, dizziness or tingling.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.