How to do a Face Down Plate Neck Resistance
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Flat Bench
Plates
Workouts with Face Down Plate Neck Resistance
Target muscles worked
Instructions for Proper Form
Face Down Plate Neck Resistance is an isolation exercise that primarily targets the neck muscles, notably the posterior cervical muscles. While lying face down on a bench, you place a weight plate on the back of your head. This exercise helps to strengthen and stabilize the neck, which can be crucial for improving posture and preventing injuries, especially for athletes involved in contact sports.
- Position your body face down on a bench such that your shoulders, head and neck are past the end of the bench.
- Grasp a plate with both hands and position it behind your head.
- Relax your neck and back to allow the weight to slowly descend into the starting position.
- Contract the back of your neck and your upper back to raise the weight. Do not raise your head past parallel with your body.
- You should feel tension primarily in the back of your neck.
Weight & 1 Rep Max Calculator
Average Face Down Plate Neck Resistance standards by male, female, weight, age and height
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Alternatives & Variations to Face Down Plate Neck Resistance
1. Chin Drop
8.7 mSCORESWAPPED 801 TIMESChin Drop is a bodyweight, isolation exercise that primarily targets the neck muscles. This exercise involves slowly lowering your chin toward your chest while maintaining tension in your neck. It's effective for strengthening the neck muscles and can be a useful addition for those looking to improve neck stability and muscle tone.
- Beginner
- Neck
2. Head Tilt
7.9 mSCORESWAPPED 604 TIMESHead Tilt is an isolation exercise that primarily targets the muscles in the neck. By tilting your head side to side, you can help to stretch and strengthen the neck muscles, improving flexibility and reducing tension. This exercise is especially useful for those looking to improve neck mobility or relieve neck stiffness.
- Beginner
- Neck
3. Posterior Isometric Neck
63.5 mSCORESWAPPED 419 TIMESPosterior Isometric Neck exercise is an isolation movement that targets the muscles in the back of the neck. By pressing your head against an immovable object, you can engage these muscles without requiring movement. This is a great exercise for improving neck strength and stability, and can be especially beneficial for individuals looking to enhance their overall posture and neck support.
- Beginner
- Neck
4. Anterior Isometric Neck
29.6 mSCORESWAPPED 302 TIMESAnterior Isometric Neck is an isolation exercise targeting the muscles in the front of the neck. By pressing your hand against your forehead and resisting, you can engage these muscles without movement, making it excellent for building neck stability and strength. This exercise is beneficial for preventing neck injuries and improving posture, especially for those involved in contact sports.
- Beginner
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5. Seated Neck Release Stretch
6.2 mSCORESWAPPED 296 TIMESSeated Neck Release Stretch is a simple and effective stretch that targets the muscles in the neck. By performing this stretch from a seated position, you add stability, allowing you to focus on relaxing and elongating the neck muscles. This stretch is great for improving flexibility and relieving tension in the neck, especially for individuals who spend a lot of time sitting or working at a computer.
- Beginner
- Neck
6. Face Down Plate Neck Resistance
81.1 mSCORESWAPPED 211 TIMESFace Down Plate Neck Resistance is an isolation exercise that primarily targets the neck muscles, notably the posterior cervical muscles. While lying face down on a bench, you place a weight plate on the back of your head. This exercise helps to strengthen and stabilize the neck, which can be crucial for improving posture and preventing injuries, especially for athletes involved in contact sports.
- Beginner
- Neck
- Flat Bench
- Plates
7. Lateral Isometric Neck
55.7 mSCORESWAPPED 193 TIMESLateral Isometric Neck is an isolation exercise that targets the muscles on the side of the neck, particularly the sternocleidomastoid and scalene muscles. By holding a challenging position without movement, you can improve neck stability and strength. This can be a great addition to workouts to help enhance neck endurance and reduce the risk of injury, particularly in activities with high neck strain, like contact sports.
- Beginner
- Neck
8. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 129 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
9. Hammer Curls
99.2 mSCORESWAPPED 127 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
10. Dumbbell Shrug
97.5 mSCORESWAPPED 124 TIMESDumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.