Lying Face Down Plate Neck Resistance
A intermediate strength exercise for the upper back, done with a other equipment.
- Main muscles
- Upper back
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Isolation
- Movement
- Pull
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.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Lying Face Down Plate Neck Resistance
Lying Face Up Plate Neck ResistanceOther equipment · Intermediate
Seated Head Harness Neck ResistanceOther equipment · Intermediate
Bodyweight Mid RowOther equipment · Intermediate
Alternating Kettlebell RowKettlebell · Intermediate
Inverted Row with StrapsOther equipment · Beginner
Middle Back ShrugDumbbell · Intermediate
Mixed Grip ChinOther equipment · Expert
One Arm Chin-UpOther equipment · Expert
Questions
What muscles does the Lying Face Down Plate Neck Resistance work?
Mainly the upper back.
Is the Lying Face Down Plate Neck Resistance good for beginners?
It's rated intermediate. Beginners can build up to it with Inverted Row with Straps first.
What can I do instead of the Lying Face Down Plate Neck Resistance?
Good alternatives that train the upper back: Lying Face Up Plate Neck Resistance, Seated Head Harness Neck Resistance, Bodyweight Mid Row or Alternating Kettlebell Row.
How many sets and reps of the Lying Face Down Plate Neck Resistance should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).